FIT
WARM-UP
:30 Skips / Lateral Hops
:30 Pass Throughs / Shoulder Rotations
:30 Mountain Climber w Twist
:30 Light Thrusters
:30 Plank
x3
FIT
STRENGTH
Barbell
5 Sets
3 Halting Power Snatch
*Pause Off Floor And Above Knees
No Barbell
3 Sets
10 DB/KB Hang Snatch + 30sec Overhead Hold
10 PVC Drop Snatch
Work up in weight for the barbell.
The no barbell option is designed for shoulder strength and stability as it relates to the snatch and technique work for receiving a snatch.
WOD
For Reps
3x
1:00 Double Unders
1:00 Wall Balls / Thrusters
1:00 Hand Release Push Ups
1:00 REST
If doing thrusters make it light enough to move for the full minute or break only once.
COOL DOWN
1:00/side Calf Stretch
1:00/side Hamstring Stretch
BURN
WARM-UP
20 High Knees
20 Butt Kickers
12 Mountain Climbers
12 Floor Sweepers
12 Air Squat
X2
BURN
Climb The Ladder For 15 Mins
3-6-9-12-15…
Devils Press
Front Rack Lunges
Lateral Hops Over DB
Core
3 Sets
10 Hollow Hip Touches
:30 Each Side Plank
