WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extension
Then:
Mobility
WIN
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
M.E. Banded Tricep Extension
LIFT:
Power Snatch + Full Snatch
2 + 1 @ 60%
4 x 2 + 1 @ 65%
*Perform a set every 90 Sec.
**EX: 2 + 1 = 2 Power Snatch + 1 Squat Snatch
WOD:
“MOVE IT OR LOSE IT”
AMRAP 8
800 M. Run
100 Double Unders (300 Singles)
*In time remaining Max Effort Bar Muscle Ups.
**Score = Total Muscle Ups.
FIT
SKILL:
3 Sets
10 Banded Lat Pull Down
10 Banded Face Pulls
M.E. Banded Tricep Extension
LIFT:
4 Sets
30 Sec. Weighted Wall Sit
6 Broad Jumps
*Rest 1 Min.
WOD:
AMRAP 8
800 M. Run
100 Double Unders (300 Singles)
*In time remaining Max Effort KBS (53/35)
**Score = Total KBS
AT HOME
SKILL:
3 Sets
8 Push Ups
30 Sec. Push Up Plank
8 Push Ups
*Rest 1 Min.
LIFT:
4 Sets
30 Sec. Weighted Wall Sit
6 Broad Jumps
*Rest 1 Min.
WOD:
AMRAP 8
800 M. Run
100 Double Unders (300 Singles)
*In time remaining Max Effort Wall Sit
**Score = Total Wall Sit Time
