FIT
WARM-UP
30 Grasshoppers
10 Airplane Push-Ups
10 Swimmer Hovers
10/side Single Arm Hang Snatches
5/side Windmills
10 PVC / Dowel Overhead Squats
10 Drop Snatches
FIT
STRENGTH
Barbell
EMOM 12:00
Snatch Pull + Hang Snatch + Snatch
No Barbell
EMOM 12:00
Min 1 – 10 Broomstick Pause Bottom Squat Snatch
Min 2 – 20-30 Alt V Ups
Work up in weight on the barbell based on feel.
The non barbell gives the opportunity to practice technique and mobility, with a mix of core work.
WOD
6 Rounds
20 DB/KB Snatch
20 Sit Ups
20 Push Ups
D – choose weight
F – 35/20
P – 50/35
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
WARM-UP
20 High Knees
20 Butt Kickers
12 Lunge & Reach
12 Floor Sweepers
12 Straight Leg Sit Ups
BURN
AMRAP 3:00 x 4
15 Ball Slams or KB Swings
12 Thrusters
9 Push Ups
*REST 1:00 b/w AMRAPs*
