HANG POWER SNATCH/HOLLOW ROCKS & AMRAP 20 W/ A PARTNER

A) Strength:
1) EMOM 10:
ODD Minutes: 3 Hang Power Snatch @ 75%
EVEN Minutes: 10 Hollow Body Rocks

2) Metcon Prep
2 Sets of:
10 Power Snatch
5 Lateral Burpees Over Bar
- Rest 60s -

B) WOD:
AMRAP 20 w/ a Partner:
12 Power Snatch (75/55)
9 Lateral Burpees Over Bar
200 Meter Run*
-One athlete completes a full round at a time
*If needed, sub 250/200 Meter Row or 12/9 Calorie Bike

C) Arms + Back:
2 Options:
1) 6:00 of Sledpull Rows/Facepulls x 100 Ft. + 15 Banded Pushdowns after each set.

- OR -

1a) Rolling DB Tricep Extensions (3 x 12-15). Rest 30s.
1b) DB Hammer Curls (3 x 12-15). Rest 30s.