Thursday WOD+Bodyweight

Warm-up
30 swings
100 su
30 swings

Barbell cycling power snatch 3x
3 power snatch 1 stop
3 power snatch no stop

Weightlifting
Power Snatch (8×5)
emom 8
5 power snatch
*choose one weight and stick to it
30kg
2min rest
emom 8
5 power snatch
*adjust weight if needed
*all sets must be touch and go
35kg

Metcon (No Measure) 3x
amrap 3
9 thruster 45/30
9 burpees otb
rest 2min

———————–
Warm-up 2x
60 su
5 push ups
7 sit ups
9 squats
11 hollow rocks
2x
10sec handstand hold
10 superman

Metcon (No Measure) 5x
30-60 sec active handstand hold
20 hollow rocks
*work for quality

Metcon for time:
100 du
90 sit ups
80 air squats
70 pull ups
60 lunges
50 burpees
14.41 (?)

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