Lift
Power Snatch complex
Every 2 Mins for 5 rds
2 Power Snatch + 2 OH Squat
Wod
10 Min Clock
5 mins DB / KB Mod Man Makers **Push up + Row left + Row right + DB burpee 2 Deadlift
5 mins Wall Balls
*Score combined reps
Express fitness
Every 90sec for 4 rds
1 - 15 Wall Ball + 10 Burpee
2 - 10/8 Cal Bike + 12 V-ups
3 - 12/10 Cal Row + 12 Pushups
4 - 8 Box Jump + 15 Mountain Climbers each side
6 Min Amrap Core
12 Weighted Abmats
12 Hollow Rocks
12 Lying Toe 2 pole
