WOD

"Snatch and Hold"

By Lance Mosley

5/2/19

Core Work: 3x15 each

Hollow Rocks

Supermans

Ab Mat Sit-ups

Strength Work (10 min)

Power Snatch

3-3-1-1-1

WOD

30 Power Snatches 65/95

15 TTB

Mile Run

15 TTB

30 Power Snatches 65/95

EWOD

EMOM 40min
100m Row
200m sprint
Rest 1 min

*one min work one min rest=2 mins
*20 rds total