FIT
WARM-UP
1:00 Bike/Row
10 Air Squats
10 Good Mornings
10 Shoulder Rolls
10 Hang Squat Cleans
:30 Passive Hang
10/side Strict Press + Windmill
10 Broad Jumps
1:00 Bike/Row
FIT
SKILL
Squat Clean
1 Rep Every 15sec For 1:00
1:00 Rest To Increase Weight
X7
Same as the snatches last week. Work up in weight across the 7 sets.
WOD
AMRAP 15
500m Row / .6mi Bike
40 Air Squats
20 Db Snatch
7 Muscle Ups
D – choose weight, 7 ring rows + 7 push ups
F – 35/20, 7 ring rows + 7 ring dips
P – 50/35
COOL DOWN
1:00/side Cossack
1:00/side Pigeon
10 Wall Angels
BURN
WARM-UP
15 Cals
Then
10 Mountain Climbers With A Twist
10 Air Squats
10 Russian Twists
10 Sit Ups
10 Floor Sweepers
BURN
EMOM 25:00
Min 1.Ê 15 Ball Slams
Min 2.Ê 15 Sit Ups With Slam Ball
Min 3.Ê 10 Thrusters With Slam Ball
Min 4.Ê 25 Russian Twists With Slam Ball
Min 5.Ê Rest
