Functional Fitness

Warm up:
3 Rounds for quality:
10 Russian KB Swings (to eye level)
5+5 Paused KB OHS
10 Hollow rocks

Weightlifting: Power snatch

Warm up: With an empty barbell
10 Snatch deadlifts
10 Muscle snatches
10 Hip power snatches
10 Power snatches
10 OHS

Power Snatch + OHS
On a 10 min clock:
Build to today's technical heavy 1+1.

WOD prep:
10 Tuck-ups
10 Rocking push-ups
10 Alt. V-ups
5 Push-ups

WOD:
3 x 3 min on / 2 min off:
AMRAP:
1 Power snatch 60/45kg
3 Push-ups / Kneeling
5 V-ups / Tuck-ups