FIT
WARM-UP
1:00 Skipping
10 Mountain Climbers w Twist
10 Goodmornings
10 Shoulder Rolls
5 Snatch Grip Behind the Neck Strict Press
5 Hang Muscle Cleans (Above Knee or Hip)
5 Hang Power Cleans (Same)
5 Full Power Cleans (Mid Shin)
10 Max Height Wall Ball Toss
FIT
SKILL
Power Clean
1 Rep Every 10sec For 1:00
1:00 Rest To Increase Weight
x7
6 reps each round – 0:00, 0:10, 0:20, 0:30, 0:40, 0:50
For the final three rounds F and P transition to squat clean
WOD
4x, Each For Time
11 Hang Power Snatch
50 Double Unders
22 Wall Balls
Rest 1:00, 2:00, 3:00 Respectively Between Rounds
D – choose weight
F – 75/55, 20/14
P – 115/75, 30/20
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
1:00/side Pigeon
BURN
WARM-UP
20 High Knees
20 Butt Kickers
12 Mountain climbers
12 Floor Sweepers
12 Air Squats
X2
BURN
AMRAP 3:00 x 4
8 Cals
8 Thruster
M.e. Alt V-ups
Rest 1:00
3 Sets:
20 Band Pull Squats
20 Band Pull Through
20 Banded Monster Walk
