Snatch complex:
EMOM 10
Snatch DL + Hang squat snatch + OHS
+
For time:
.3 miles on AB
20 Thrusters @ 95/65#
.6 miles on AB
15 Thrusters @ 105/75#
.9 miles on AB
10 Thrusters @ 115/85#
1.2 miles on AB
5 Thrusters @ 125/95#
FIT CLASS
Part A
Active bar hang - 20-30 sec. x3
Lateral bear crawl - 50ft/side x3
Wall sit hold weighted - 1 min x3
Part B
KB front rack walking lunge - 20 steps x3
Weighted calf raise - 20x3
Weighted cossack lunge - 20/alt x3
Workout
:30 sec. mountain climbers
:30 sec. toe touches
:30 sec. push ups
:30 sec. air squats
:30 sec. jumping jacks
:30 sec. rest
x4 sets