A) 7x 1 Snatch + 1 HS + 1 OHS
Rest 90sec-2:00
Build with your sets or find a moderate working weight
and concentrate on solid positions and execution

B) 15min EMOM
Min 1: 200m/150m run
Min 2: 10 C2B
Min 3: 3 heavy PC+OH, drop between reps

C) Core
:30 HEAVY Dual KB Front Rack Hold
1:00 plank hold
rest as needed x 4 sets

D) Armor
15min Amrap
20cal Row
15 Burpees over rower
10 Slam Balls *not over shoulder, drive up and pull the ball down to the ground