WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
LIFT:
Full Snatch
3 @ 65%
3 @ 70%
3 @ 75%
2 x 2 @ 80%
WOD:
“INTERVAL 20.2”
22 Min. Running Clock:
Min. 0-15:
EMOM 15
Min. 1: 5 Snatch (135/95)
Min. 2: 15/12 Cal. Bike
Min. 3: 10 Box Jump Overs (24/20)
Then:
Min. 15-22
AMRAP 7
5 Snatch
15/12 Cal. Bike
10 Box Jump Overs
*Score = Rounds & Reps
FIT
LIFT:
BB Split Squat
4 x 8e
*Build
WOD:
22 Min. Running Clock:
EMOM 15
Min. 1: 12 Alt. DB Snatch (50/35)
Min. 2: 12/10 Cal. Bike
Min. 3: 10 Box Jump Overs (24/20)
*You may step over as needed.
Then:
Min. 15-22
AMRAP 7
For Time
2 Rounds
12 Alt. DB Snatch
12/10 Cal. Bike
10 Box Jump Overs
*Score = Total Time
**22 Min. Cap
AT HOME
LIFT:
Split Squat
4 x 8e
WOD:
22 Min. Running Clock:
EMOM 15
Min. 1: 5 G2O
Min. 2: 200 M. Run
Min. 3: 10 Box Jumps
Then:
Min. 15-22
AMRAP 7
2 Rounds
5 G2O
200 M. Run
10 Box Jumps
*Score = Total Time
**Use what you got. If it is a DB/KB please do 12 Alt. reps.
