FIT
WARM UP
15 Calories
10 PVC Pass Throughs
10 Overhead Squats (PVC/Bar)
:30 Passive Hang
:30 Active Hang
10 Beat Swings
10/side Single Arm KB Swings
5 Snatch Pulls
5 High Hang Snatch
5 Low Hang Snatch (Below Knee)
STRENGTH
(A) E90sec x 8
High Hang Snatch
+
Low Hang Snatch
+
Snatch
+
Low Hang Snatch
+
High Hang Snatch
*low hang = below knees
Reset at any point as needed. Really focus on hitting your positions through the pull and replicating your technique.
(B) 2 Sets
3 High Hang Snatch Pulls + 2 Low Hang Snatch Pulls + 1 Snatch Pulls
Work up for the complex.
WOD
AMRAP 12
5 Ring Muscle Ups
15/12 Cal Bike/Ski
20 Kb Swings
D – 5 box dips + 5 ring rows, choose kb weight
F – 5 ring dips + 5 ring rows, 50/35
P – 50/35
COOL DOWN
1:00 Each Wrist Flex/Ext
1:00/side Seated Twist
Burn
WARM UP
1:00 On Machine
10 Mountain Climbers With A Twist
10 Floor Sweepers
10 Air Squats
10 Deadlifts
10 Cossacks
SWEAT
(A) EMOM15
1. :40 Wood Chop Ball Slam
2. :40 Lunge & Twist with Ball
3. ME Straight Arm Hold with Ball
REST 3:00
(B) EMOM 15
1. Banded Lateral Steps
2. Banded Squats + Pulse
3. Rest
