FIT
WARM-UP
1:00 Skipping
10 PVC Pass Throughs
10 PVC OHS
10 Lunge & Reach
10 Scap Pull-Ups
10/side SA Sots Press
10 Goodmornings
10 Snatch Grip Deadlifts
10 Snatch Balance
5 x 3 Position Snatches (Today’s Complex)
FIT
SKILL/STRENGTH
6 Sets
3 Position Snatch
*Mid Thigh – Below Knee – Floor
3 Sets
5 Snatch Pulls
*Slow To The Floor And Pause/reset Each Rep
Work up in weight for the 3 position snatches.
Pulls should be 90-105%
WOD
100 Double Unders
Then…
3 Rounds
12 Pull Ups
12 Overhead Squats
Then…
100 Double Unders
Then…
3 Rounds
12 Shoulder To Overhead
24 Jumping Lunges
Then…
100 Double Unders
D – Choose Weight, Seated Pull Ups
F – 75/55
P – 95/65, C2B
COOL DOWN
1:00/side Calf Stretch
1:00/side Shoulder Ext Rotation
BURN
WARM-UP
1:00 Skipping
10 Lunge & Reach
10/side SA DB Strict Press
10/side DB Front Squat
10 DB Power Cleans
10 DB Thruster
BURN
In 20:00, Complete:
Buy-in: 50 Cal Row/ 40 Cal Bike
Then,
3 Rounds
15 DB Clean And Jerks
15 DB Thrusters
Then,
Buy-out: 50 Cal Row/ 40 Cal Bike
B.Ê 3 Sets:
10 Deadbugs
10 Ab Mat Sit Ups
:30 Hollow Hold
