Strength

A) EMOM for 10 min

• 1 power snatch + 1 hang power snatch – HP

B) Bent over rows

• 4×10- HP

Conditioning

12 min amrap

• 5 pull ups
•  7 burpees
•  9 KBS 53/35

Core:

5 min amrap

• 10 side plank hip raise (L)
• 10 side plank hip raise (R)
• 20 grass hoppers
• 20 mountain climbers