WOD
Warm-up
30/25 Calorie Row
then 2 Sets…
10 KB Windmill e/side
10 KB Single Arm Z- Press e/side
10e/leg Split Stance KB RDL
(2) https://www.youtube.com/watch?v=ygiRarZWXHw
Strength
Power Snatch + Hang Snatch
EMOM for 10 Rounds – building each round as able
Conditioning
CrossFit Games Open 16.4 & 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts (225/155)
55 Wall Ball (20/14)
55 Calorie Row
55 Handstand Push-ups
(scaled option available on Wodify app)