FIT
WARM UP
30 Jumping Jacks
10 Pass Throughs / Shoulder Rotations
10 Bootstrappers
10 Hang Snatches (Bar/DBs/KBs)
10 PVC or empty bar OH Squats
10 Strict Press
x2
STRENGTH
EMOM 12
Power Snatch + Squat Snatch
Work up in weight on the barbell based on feel.
WOD
AMRAP 6
9 Overhead Squats
7 Pull Ups (Seated Or Ring Rows, No Banded)
–REST 3–
For Time
50 Cals
15 Devils Press
25 Cals
10 Devils Press
D – Choose
F – 95/65, 35/20
P – 135/95, 50/35
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
WARM UP
Tabata On Bike (3 Mins)
10 Plank Walk Outs
20 Shoulder Taps
5 Db Snatch
SWEAT
AMRAP 15
15 Cal Bike
12 Single Arm Devils Press
1:00 Plank
