FIT
WARM UP
30 Jumping Jacks
10 Mountain Climber w Twist
10 Bootstrappers
10 PVC Pass Throughs
10 Hang Cleans (Bar/DBs/KBs)
10 Snatch Grip BTN Press
10 Front Squats
10 Strict Press
x2
STRENGTH
EMOM 10
Clean Pull + Hang Clean + Clean
Work up in weight on the barbell based on feel.
WOD
20 Rounds:
1 Power Snatch
3 Strict Handstand Push Ups
6 Pistols or 8 Weighted Step Ups
D – choose weight
F/P – 75% of 1 RM PSN
COOL DOWN
1:00/side Seated Twist
1:00 Forward Fold
BURN
WARM UP
250m on Rower
10 Inch Worms
10 Db Russian Swings
10 Lunge & Reach
10 DB Romanian Deadlift
SWEAT STEADY
A) AMRAP 16
15 Cal Row or Ski
15 Burpees
15 Alt Hang Db Clean & Jerk
B) 4 Sets
DBL DB walking lunges 50ft
10 DBL DB RDL
