Strength/skill/conditioning:

EMOM x 12:
Min 1: 40 seconds max calorie row
Min 2: 3 TNG power snatch (athlete picks weight)
Minute 3: 15 GHD sit-ups or 25 AbMat sit-ups

Workout of the Day:

“Over and Underneath”
6 rounds for time:
3 snatches
2 rounds of Cindy
1 rope climb (15 ft)*

Fitness: wall climbs*, 115/75

Performance: 155/105