Spend 2 minutes in Z1
Then, PVC mobility based on the strength
The Port snatch mobility, modified to focus on OHS and snatch balance
Weightlifting complex – 1 snatch balance + 1 OHS
1 EMOM for 10 minutes total
Will be more of a skill session for most. A very difficult lift in the snatch balance followed by another very difficult lift in the OHS. Depending on your comfort level, you could put a challenging weight on the bar and stay across or you could climb to something pretty heavy if you are more experienced with a bar overhead. Either way, its 10 lifts total, so have a plan of attack and focus on something that you can improve in this session.
18 min AMRAP
30 wall balls (20/14#)
30/25 cals AB
30 box jump overs(24/20”)
A workout where you can keep moving. Find a place to rest and make sure you take big breaths during your transitions to help keep your heart rate down. Who is going to get 3 rounds?