Strength
EMOM for 12 minutes
Squat Snatch
2 reps @ 65-70% each minute

3 sec each position
I. at the knee
ll. at the hip
lll. in the overhead squat

WOD
"Spy vs Spy"
Athletes pair up & compete head-to-head for most reps
3 Rounds of 5 Stations - 60 seconds at each station
A. Hang Power Clean (95)
B. Double Unders
C. Russian Twists (20/14)
D. Push Press (95/65)
E. Rest - during rest time, athletes perform 3 burpees for each station they lost

Score: Total # of burpees performed (low score wins)

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