FIT
WARM-UP
40 Toe Taps
10 Mountain Climber w Twist
10 Bootstrappers
10 Hang Snatches
10 Thrusters
5/side Windmills
40 Grasshoppers
FIT
STRENGTH
Barbell
EMOM 12
Min 1 to 4 – Hang Power Snatch + 5 Overhead squats
Min 5 to 8 – 2 Hang power snatch
Min 9 to 12 – Hang power snatch
Non Barbell
EMOM 12
Min 1 – 5/side Hang Snatch + Windmill (Or Ohs)
Min 2 – 15 Weighted Jump Squats
Min 3 – 20-30sec Handstand/plank
Work up in weight for each 4 minute segment.
Make sure you are 100% confident with your technique before increasing weight.
Adjust the numbers as needed in the non barbell to make sure you can confidently work on the skill.
WOD
4 Rounds, Each For Time
15/12 Cal Sprint / 60 Grasshoppers
15 Burpees
5 D Ball Over Shoulder / Db Squat Clean Thruster
–REST 1:00, 2:00, 3:00–
D – Choose Weight
F – 100/70
P – 150/100
COOL DOWN
1:00/side Seated Twist
1:00 Forward Fold
BURN
WARM-UP
50 Skips / Toe Taps / Lateral Hops
10 Lunge & Reach
10 Inchworm + Push Up
10/side Single Arm Swings
20 Alt V Ups
x2
BURN
15-12-9-6-3
Thrusters
Burpee Over Db
12-14-16-18
Deadlifts
Vups
21-15-9
Rengade Rows
Step Ups
