WOD 12.14.17
Warmup
Tabata
Mountain climbers
Plank hold
Walking lunges
Single unders
Strength
Hang Snatches
5×3 start at 50% add weight to max of 70%
Then
EMOM x 4 min
8 snatch grip deadlifts @ 70% 1 RM Snatch
5 rounds of 3 minute AMRAPS (15 minutes total)
1st minute farmers carries with plates (at your sides) 35/25
2nd minute box jumps
3rd minute Kettlebell swings