CFCody WOD

1 rep on the Min
Min 0-5: 1 Snatch High Pull
Min 6-10: 1 Hang Squat Snatch
Min 11-20: 1 Squat Snatch
*build in weight as mechanics allow

Finisher
Choose a machine
5 set:
:20 Zone 2
:20 Zone 3
:20 Zone 4

PureFit WOD

EMOM x 20
Min 1: 8-10 DB or med ball hang squat cleans
Min 2: :40 machine zone 3
Min 3: 10 DB floor press or bench press
Min 4: :40 machine zone 3