Outdoor WOD

A) 16 minute alt EMOM
1) snatch pull + snatch + 1-2 overhead squats
2) 6-8 pushups w/bear crawl in + out
Rest 3 minutes
B) 12 minute alt. EMOM
1) 5 touch + go power snatch (115/75lb) or (135/95lb)
2) 15 russian kb swings (53/35lb) or (70/53lb)
*Focus on controlled 1st pull and maintaining good position on snatch pull. Reset after snatch pull, before snatch. For 1st EMOM increase weight as form allows.

Home WOD

30 min alt. EMOM
1) 10-12 single arm db OH squats
2) 15 russian kb swings
3) 6-8 pushups with bear crawl in + out