WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Flys 
2 Rounds 
10 Pass Throughs 
10 Good Mornings 
10 OHS
10 Snatch Extensions 
10 Snatch Pulls 
Then:
Mobility 
WIN
SKILL:
3 Rounds  (At a Walking Pace)
20 Hollow Rocks 
8 Strict Ring Dips  
8 Strict Pull Ups  
LIFT:
EMOM 9
MIN. 1: 1 Snatch 
MIN. 2: 2 Thrusters 
Min. 3: 3 Clean & Jerks 
*Work with a weight you can do all 3 lifts with. You may add weight as needed.
WOD:
“BANE”
AMRAP 4
30 Bar Facing Burpees 
Then:
In the time remaining work to a 1RM Snatch for the day. 
Immediately Into:
AMRAP 4
50 Double Unders 
Then:
In the time remaining work to a 1RM Thruster for the day. 
Immediately Into:
AMRAP 4
30 Bar Facing Burpees 
Then:
In the time remaining work to a 1RM Clean & Jerk.
*Score = Total Weight Hit.
FIT
SKILL:
3 Rounds  (At a Walking Pace)
20 Hollow Rocks 
8 Strict Ring Dips  (Sub = 8 Bar Dips or 4 Negatives)
8 Strict Pull Ups  (Sub = 8 Ring Rows or 4 Negatives)
LIFT:
BB Split Squat
4 x 6e
*Build.
WOD:
AMRAP 4
30 Bar Facing Burpees 
30/25 Cal. Assault Bike 
Immediately Into:
AMRAP 4
50 Double Unders 
50 KBS (53/35) (44/26)
Immediately Into:
AMRAP 4
30 Bar Facing Burpees 
30/25 Cal. Assault Bike 
*Score = Total Rounds Completed
Recent Posts