Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
Squat to Med Ball
Band Rows
Band Press
High Jump
Round 2
PVC Overhead Squat
Ring Rows
Wall Ball
Box Jump
– Into –
Snatch
6 Snatch Grip Deadlift-Shrugs With Empty Barbell.
6 Snatch Grip Deadlift-High Pulls With Empty Barbell.
6 Power Snatch With Empty Barbell.
6 Power Snatch With Pause Above the Knee
12 Single Power Snatch Building to First Set Working Weight
Strength
Snatch
Every 2 Minutes on the Minute X 3 Rounds
3 Single Snatch
WOD
For Time (16 Minute Time Cap)
COMPETITIVE
4 Rounds
400 Meter Run
20 Box Jumps (24/20)
20 Wall Ball (20/14)
PERFORMANCE
4 Rounds
400 Meter Run
20 Box Jumps or Step Overs (24/20)
20 Wall Ball (14/10)
LIFESTYLE
4 Rounds
200 Meter Run
20 Box Step Overs
15 Wall Balls