Core – 20/10Tabata 

Hollow hold 

Hollow rocks 

Vsnaps 

Vtucks 

Heels to heaven 

Scissors 

Sit-ups 

Glute bridges 
Strength – 

Back squat 

2-2-2-2-2-2
WOD 

8-1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

(You should have 25-30 seconds of snatches) try for 5 or more each rd. 
Intermediate Option
8-1-minute rounds of:
8 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 135 lb.
Women: 95 lb
Beginner Option
8-1-minute rounds of:
5 burpees over the bar

Max reps power snatch 

Rest 2 min