New members Laina and Kara killin it!

I. Warm-up

Coach’s choice

II. Lifting

EMOM 8 : 3 Positions snatch
High/knees/ground

Pick a moderate weight. This is more about technique than the weight.

III. WOD

3, 5-minute rounds for max reps at each station:
•From 0:00-2:00, run 400 meters then double-unders
•From 2:00-3:00, 35-lb. dumbbell push jerks
•From 3:00-4:00, pull-ups
•From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.