Class:

1) 3 Cycles – 5 minute AMRAP – 3 minute Rest:

3 Power Snatch 115/75

6 Pull-ups

9 Burpee Lateral Bar Hops

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Keep it strict.

3) GHD Sit-ups: 3 sets of 20 reps

Rest 90 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

Post this before but a great listen