FIT

STRENGTH
EMOM 6
1 Snatch Pull
+ 1 Position 2 Power Snatch
+ 1 Overhead Squat

EMOM x 6
1 Power Snatch
+ 1 Squat Snatch
work up in weight across all

WOD
EMOM x 16
1) 12-16 KB Deadlifts
2) 2 Sled Push
3) :45 Battle Ropes
4) 40 Double Unders

D – choose a DB or KB for DL working on
perfect form, and only go to mid shin if necc.
F – 35/25
P – 50-70# across

BURN

SWEAT
AMRAP 10
500m Row
20 Alt. Bent Over Row
20 DBL Step Ups
–Rest 3:00–
AMRAP 10
21 Box Jumps
15 Push Ups
9 DBL DB Squats

LEGS
EMOM 6
1) Banded Fire Hydrants
2) Wall Sit