FIT
WARM UP
30 Plate Hops
5e Bull Dogs
10 PVC Pass Throughs
10 PVC Overhead Squats
10/side KB Press
5/side KB Windmill
10 Beat Swings
10 Behind the Neck Press
5 Power Snatch
5 Squat Snatch
10 Jump Squats
WOD
EMOM 10
Min 1 – 3 Squat Snatch
Min 2 – 5-10 Strict Handstand Push Ups
–Rest 1–
AMRAP 9
7/side Kb Snatch
7 Toes To Bar
14 Jump Squats
–Rest 2–
For Time
30 Double Kick Back Burpees
30 Goblet Squats
30 Burpees
Work on tech at a moderate weight for the snatches
D – tripod push ups, choose kb weight, hanging knee raises
F – 35/20
P – 70/50
COOL DOWN
90sec/side Lizard Pose
90sec/side Dragon
BURN
WARM UP
1:00 On Rower
10 Lunge And Twist
10 Air Squats
10 Jump Squats
10 Straight Leg Side Ups
10/side Plank Hip Dips
SWEAT
A. AMRAP 18
19 Cals
19 Wallballs
B. 4 Sets
10/side Incline Toe Taps
10 L Sit Pops
10/side Reverse Plank Taps
