FIT
WARM-UP
1:00 Skipping
10 PVC Pass Throughs
10 Banded Pull Aparts
10 Banded Arm Raises
10 Behind the Neck Press
10 OHS
:30 Passive Hang
10 Lunge and Reach
Then,
3:00-5:00 Power Snatch Warm-Up
FIT
RUNNING CLOCK
7:00 cap
Establish a 3 RM Power Snatch
–REST 3–
5 Rounds
50 Double Unders
10 Overhead Squats
5 Muscle Ups
D – choose weight and modify to front squats as needed. 10 dead bugs + 10 push ups for muscle ups
F – 95/65, modify muscles as development or rows + dips
P – 135/95, adjust mu reps as needed
–REST 3–
5 Rounds
10 Overhead Lunges
10 Burpee Over Bar
D – choose weight, can be front rack
F – 95/65
P – 135/95
COOL DOWN
1:00/side Standing Hamstring
1:00/side Seated Twist
BURN
WARM-UP
10 Lunge and Reach
10 Inch Worms
10 Air Squats
7 Hand Release Push Ups
7 Up Down
x2
BURN
EMOM 12
Min 1 – 15 Wallballs
Min 2 – M.E. Skater Jumps with WB
–REST 2:00–
EMOM 12
Min 1 – Wallball Burpees
Min 2 – M.E. Mountain Climbers + Push Up
