Warm Up
General Warm-up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
15 Scap Puil-up
15 Elevated Push-Ups
15 Sit-Ups
15 Muscle Snatch
10 Front Squats
Round 2
8 Pull-Ups
8 Burpees
8 Toes to Bar
15 Muscle Clean and Press
10 Hang Squat Cleans
WOD
For Time ~ 20 Rounds (40 Minute Time Cap)
COMPETITIVE
8 Minute AMRAP
9 Power Snatch (95/65)
6 Toes to Bar
3 Burpee Pull Up
Rest 3 Min
8 Minute AMRAP
9 Burpee Pull Up
6 Power Clean + Jerk (95/65)
3 Toes to Bar
Rest 3 Min
8 Minute AMRAP
9 Toes to Bar
6 Burpee Pull Up
3 Squat Clean (95/65)
PERFORMANCE
8 Minute AMRAP
9 Power Snatch (65/45)
6 Knees to Chest
3 Burpee Pull Up
Rest 3 Min
8 Minute AMRAP
9 Burpee Pull Up
6 Power Clean + Jerk (65/45)
3 Knees to Chest
Rest 3 Min
8 Minute AMRAP
9 Knees to Chest
6 Burpee Pull Up
3 Squat Clean (65/45)
LIFESTYLE
8 Minute AMRAP
9 Power Snatch
6 Knees Raises
3 Burpee to Target
Rest 3 Min
8 Minute AMRAP
9 Burpee to Target
6 Power Clean + Jerk
3 Knees Raises
Rest 3 Min
8 Minute AMRAP
9 Knees Raises
6 Burpee to Target
3 Squat Clean