FIT
WARM UP
30 High Knees
30 Butt Kicks
10 Tin Mans
10 Floor Sweeps
10 PVC Pass Throughs
10 Behind the Neck Press
10 Power Snatches
10 Thrusters
STRENGTH
A. 3-4 Sets
Snatch Lift Off
+
Halting Power Snatch
*Pause Below The Knees + Pause Mid Thigh
B. 5-8 Sets
1 Halting Power Snatch
*Pause At Knees
Work up in weight for both drills. Make every pause deliberate (1-2sec).
WOD
7 Rounds
7 Thrusters
7 Strict Handstand Push Ups
7 Box Jumps
7 Toes To Bar
D – choose weight, seated db press, v ups
F – 75/55
P – 95/65
COOL DOWN
10 Swimmer Hovers
20 Pass Throughs
1:00 Childs Pose
BURN
WARM UP
30 Jumping Jacks
10 Moutain Climbers
10 Air Squats
10 Hollow Rocks
10 Straight Leg Sit Ups
10 Push PressÊ
SWEAT
AMRAP 25:00
20 Single Arm Hang Power Clean And Jerks
1:00 Wall Sit
20 V ups
1:00 Plank
