A –  Active warm up

Warm up power snatch for 6 mins

Run 400 at 80% effort

Warm up power cleans for 6 mins

**go over the workout weight in your warm up

 

Hero WOD

 

Viola

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95/65 

17 pull-ups

13 power cleans, 95/65