WARM UP:
400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls
Then:
Mobility

WIN
SKILL:
3 Rounds (At a walking pace)
8e Bulgarian Split Squats
8e DB Row
8e DB Single Arm Press
LIFT:
EMOM 10
Snatch + Hang Snatch + OHS
*Build
WOD:
“GRIP & RIP”
E2MOM… For ALAP
15 Cal. Row
15 G2O (75/55) (65/45)

FIT
SKILL:
3 Rounds (At a walking pace)
8e Bulgarian Split Squats
8e DB Row
8e DB Single Arm Press
LIFT:
Back Squat
2 x 8
2 x 6
*Build
WOD:
AMRAP 10
400 M. Run
15 KBS (53/44) (44/35)
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