FIT
WARM UP
30 Grasshoppers
10 Airplane Push-Ups
10 Swimmer Hovers
10/side Single Arm Hang Snatches
5/side Windmills
10 PVC / Dowel Overhead Squats
10 Drop Snatches
STRENGTH
OLY/SNATCH
EMOM 12
Snatch Pull + Hang Snatch + Snatch
Work up in weight on the barbell based on feel.
WOD
6 Rounds
20 Kb Snatch (Alt Or 10/10)
2 Rope Climbs / 6 Rope Pulls
20 Push Ups
D – choose weight
F – 35/20
P – 50/35
COOL DOWN
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
WARM UP
250m on machine
5 kb windmill
10 inch worms + shoulder taps
10 RDL
x2
**warm up with empty bar before bench in workout
SWEAT STEADY
AMRAPx16
10 Cal Ski Or Bike
10 Bench Press (With Bar)
10 Dbl Kb Deadlift
