wod

Part 1.

3 Rounds:

25 hollow rocks

1 minute plank hold

1 minute deadbug hold

Part 2.
For time-
250 meter row
25 RKBS (53/35# RX) (70/53# ADV)
500 meter row
50 RKBS
750 meter row
75 RKBS
500meter row
50 RKBS
250 meter row
25 RKBS

Part 1.
12 minute EMOM: 2-3 Power Snatch ( complete each minute at a challenging weight, athletes may increase in weight with each set, goal is to focus on full extension, speed and fast, proper turn over)

Part 2.
3 Rounds For time:
15 Pull ups ( C2B for ADV and EXP)
15 Hang Power cleans (75/55#RX) (115/75#) (135/95#EXP)
15 Burpees

3×5 Front squats ( complete all sets at 75%)

Part 2.

10 minute AMRAP:
11 Push press ( 95/65# RX)
22 calories Assault bike
33 Double Unders