FIT
WARM-UP
15 Cals
10 Lunge & Reach w PVC
10 Pass Throughs
10 PVC OHS
10 Beat Swings
10 Shoulder Rolls
5 BTN Press
5 High Hang Snatch
5 Low Hang Snatch
15 Jump Squats
FIT
SKILL/STRENGTH
5 Sets
High Hang Snatch + Low Hang Snatch
5 Sets
Hang Snatch
The first 5 sets are from the pockets and from just below the knees.
The next 5 sets are from your strongest hang position.
WOD
EMOM 6
Min 1 – 14 Pull Ups
Min 2 – 14 Pistols
At 6:00
1000m Row / 1.2mi Bike
40 Empty Bar Thrusters
30 Toes To Bar
D – seated pull ups, pistol to box or with assistance
F/P – as written
COOL DOWN
1:00/side Seated Twist
1:00/side Shoulder Ext Rotation
BURN
WARM-UP
1:00 On Machine
BURN
Tabata Style on Rower/Bike
Sprint :20 Recover :40
X10
–Rest 3:00–
AMRAP 20:00
5 Devils Press
10 Front Squat
15 Cals
20 V-ups
