FIT
WARM UP
1:00 Skipping
10 PVC Pass Throughs
10 Scap Pull ups
10 Beat Swings
10 Lunge & Reach
10 Snatch Pulls
10 Power Snatch
10 Overhead Squats
5 Knee Jumps / 10 Tuck Jumps
STRENGTH
(A) E90sec x 8
2 Hang Snatch + 2 Overhead Squats + Snatch
Can drop before last snatch
(B) 2 Sets
3 High Hang Snatch Pulls + 3 Low Hang Snatch Pulls + 3 Snatch Pulls
Work up for the complex.
WOD
AMRAP 9
9 Overhead Squats
9 Pull Ups
19 Double Unders
D – choose weight, jumping pull ups
F – 75/55
P – 95/65
COOL DOWN
1:00/side Wrist Flexion/Extension
1:00/side Seated Twist
Burn
SWEAT
For Time (Cap 30min)
1000m Row or Ski
80 Skips
60 Farmers Carry Lunges
40 Russian Twists
60 Farmers Carry Lunges
80 Skips
1000m Row or Ski
