FIT
WARM-UP
30 Jumping Jacks
10 Pass Throughs / Shoulder Rotations
10 Bootstrappers
10 Hang Snatches (Bar/DBs/KBs)
10 Front Squats
10 Strict Press
x2
FIT
STRENGTH
Barbell
EMOM 12
Power Snatch + Squat Snatch
No Barbell
EMOM 12
Min 1 – 7/side SA Hang Snatch
Min 2 – 20-30 Handstand Or Plank Shoulder Taps
Min 3 – 14 Drop Squats
Work up in weight on the barbell based on feel.
Non barbell component is focusing on hip drive, shoulder stability, and squat receiving position for Oly lifts.
–REST 2:00–
WOD
AMRAP 6
9 Wall Balls / Thrusters
7 Pull Ups / Rows
–REST 3:00–
For Time
50 Cals*
15 Devils Press
25 Cals*
10 Devils Press
*50 cals = 20 lunge lunge squats + 50 bicycle crunches + 100 toe taps
25 cals = 10 lunge lunge squats + 25 bicycle crunches + 50 toe taps
COOL DOWN
1:00 wrist flexion
1:00 wrist extension
BURN
WARM-UP
40 Running Mountain Climbers
10 Lunge And Reach
10 Air Squats
10 Floor Sweepers
10 Inch Worms
10 Alt Vups
10 Up Downs
BURN
(A) 21-15-9
Gobet Squats
Burpees
21-15-9
Devils Press
Push Ups
21-15-9
Gobet Lunges
Sit Ups
(B) 3 Sets:
12 Side Bends
:30 Weighted Hollow Hold
5 Each Side Windmill
