FIT
ÊWARM-UP
1:00 Bike/Row
10 Mountain Climber w Twist
10 90/90 Transitions
10 Airplane Push-Ups
10/side KB Swings
5/side Windmills
10 Front Squats
10 Split Stance Strict Press
10 Tall Jerks
FIT
STRENGTH
12:00
Build To A Heavy Thruster + Split Jerk
*From Rack
If the split jerk is new or not proficient, do a push jerk.
WOD
Buy In – 50/40 Cals
5 Rounds:
10 KB Snatch (5/5)
5 D Ball Squats
Do the snatch from the hang
D – choose weight
F – 50/35, 100/70
P – 70/50, 150, 100
COOL DOWN
1:00/side Doorway
1:00/side Sleeper
BURN
WARM-UP
1:00 On Machine
10 Bootstrappers
10/side Strict Press
10 Floor Sweepers
10 Sit Ups
10 Hollow Rocks
20 Lateral Hops
BURN
4 Sets
12 Glute Bridge
12 Kang Squats
12 Monster Walk
AMRAP 15:00
20 Pistols
10 DBL DB Clean and Jerks
7 Devils Press
