110114
Superset these 2 movements
Strict shoulder press 10 reps
Rest 90sec
Dumbell row 10 reps/arm
Rest 90sec
X3 rounds
EMOM 18 MIN
1st min: 3 squat snatches 70%
2nd min: 3 touch and go power cleans then 3 push jerks with the snatch weight
3rd min: 10 cal on the rower
Wod:
50 wall balls 30/20#
40 db snatches 65/45#
30 burpees 6inch target