Body armour

3 Sets of 12 – Chest Supported Row

3 Sets of 16 – Face Down DB Reverse Fly

Strength

Emom

10 Sets

TEMPO SNATCH

5 sec from floor to knee

Accelerate after you pass the knee

3 sec in catch position

60-65-70-75-80%

Wod

For Time:

21-18-15-12-9: Row Calories

After each set:

16 Dumbbell Snatches (50/35)

50 ft dball bear hug carry

6 dballs over shoulder 130/100