FIT
WARM UP
10 Tin Mans
10 Floor Sweeps
10 Inchworms
10 Beat Swings
10 PVC Pass Throughs
10 PVC Overhead Squats
10 Hang Snatches
5 Burpees
STRENGTH
3-4 Sets
3 Snatch Balance
EMOM 5
2 High Hang Squat Snatch
Into…
EMOM 5
1 Hang Snatch (Above Knees)
Work up in weight.
WOD
For Time
40/32 Cals
40 Pull Ups
40 Hang Power Clean And Jerks
20/16 Cals
20 Bar Muscle Ups
20 Hang Power Clean And Jerks
D – choose weights, assisted pull ups for both rig parts
F – 75/55, 95/65, ctb for bmu
P – 95/65, 135/95
COOL DOWN
1:00/side Thread The Needle
10 Slow Cat Camel
10 Pass Throughs
BURN
WARM UP
30 High Knees
30 Butt Kickers
10 Mountain Climbers
10 Air Squats
10 Kb Swings
10 Bent Over Row
SWEAT
5 Rounds
50 Air Squats
40 Sit Ups
30 Kb Swings
20 Bent Over Row
Rest 2:00
