FIT
WARM UP
30 Plate Hops
5 Bulldogs
10 PVC Pass Throughs
10 Behind the Neck Press
10 Overhead Squats
10 Power Snatches
10 Beat Swings
10 Burpees
STRENGTH
A. EMOM 10
1 Snatch
B. 3 Sets
3 Snatch Pulls With Slow Eccentric
Work up in weight on the snatch singles and then use your final weight for the pulls.
WOD
6x, Each Round For Time
50 Double Unders
10 Power Snatch
10 Sa Overhead Lunges
–Rest 60sec between rounds–
D – choose weights
F – 75/55, 35/20
P – 95/65, 50/35
COOL DOWN
1:00/side Thread The Needle
10 Slow Cat Camel
10 Pass Throughs
Burn
WARM UP
200m On Machine Or 6 Cals
10 Mountain Climbers
10 Lunge And Reach
10 Inch Worms
10 Standing Ball Twists
10 Hollow Rocks
10 Vups
SWEAT
A. AMRAP 20
200m On Machine Or 6 Calories
10 Wood Chop Ball Slams
20 Russian Twist
10 Slam Ball Lunges
20 Ball Slams
10 Each Side Ball Toss
B. Core
3sets
15 Vups
15 Tuck Ups
:40 Seconds Straight Arm Ball Hold
