FIT
WARM UP
PIZZA TAG
Then,
10/10 Ankle Rotations
5/5 Standing Hip Rotations
10 Mountain Climber W Twist
10 Bootstrappers
10 Hang Snatches
10 Deadlifts (Tempo)
10 Jump Squats
40 Grasshoppers
STRENGTH
EMOM 12
Min 1 to 4 – Hang Power Snatch + 5 Overhead Squats
Min 5 to 8 – 2 Hang Power Snatch
Min 9 to 12 – 1 Hang Power Snatch
Work up in weight for each 4 minute segment. Make sure you are 100% confident with your technique before increasing weight.
WOD
PARTNER WORKOUT (Time Cap: 22:00)
7 Rounds For Time
18 Box Jumps (You Go/I Go)
18 Deadlifts (Broken Anyway)
18 Syncrho Burpees
18 Wall Balls – Switch Every 6 Reps
D – choose weight
F – 135/95, 20/14
P – 225/155, 30/20
COOL DOWN
10 Slow Pass Throughs
1:00/side Seated Twist
BURN
WARM UP
3 sets of ROWLING
Jump squats for +/- 100m
Then
10 Lunge and Reach
10 Press With Ball
10 Deadlift With Ball
10 Step Ups
SWEAT
AMRAPx15
500m Row Or Ski
20 Ball Slams
20 Dbl DB Box Step Ups
AMRAPx10
For quality not speed
10 Deficit Sumo KB Deadlift
10/side Front Foot Elevated Back Step Lunge
