Functional Fitness

Warm up:

4 min AMRAP:
30 Single unders
10 Squat to stand
10 Lunges with side bending
10 Kip swings

Weightlifting: Power snatch

Warm up: With an empty barbell
10 Snatch deadlifts
10 Snatch high pulls
10 Hang muscle snatches
10 Hip power snatches
10 Hang power snatches

Hang Power Snatch
1. Build to today's 3RM.
2. 3 x 1 @ 90% of today's 3RM.
3. 3 x 1 @ 80% of today's 3RM.

WOD prep:
5-8 Strict knee raises
3-5 Hanging leg raises to 90°
3-5 TTB
2 min DU practice

WOD:
For time:
80 DU / 120 SU
30/24 cal Echo bike
40 TTB / Hanging leg raises to 90°
30/24 cal Echo bike
80 DU / 120 SU
Time cap = 18 min