1. Snatch

A. 4 sets of:

3 Singles @ 80%

B. Spencer Arnold 7/13 Cycle:

6 x 2/4 reps @ 70%

2. CFO WOD

For time: (20min cap)

120 Double Unders

100 Air Squats

800 Meter Run

800 Sandbag run

40 Kettlebell swings 70/50#

40 ft handstand walk

3. Gymnastics Conditioning

30s on / 30s off x 10 for total reps:

Muscle ups