Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
Arm Swings 30 Seconds
Alternating Lunge With a Twist 60 Seconds
-Into-
2 Rounds / Rest 20 Seconds Between Movements
15 Air Squats
10 Goblet Squats
5 Front Squats
5 Snatch
5 Box Jump or Step Ups
10 Ring Rows
Strength
Front Squat
Every 2 Minutes on the Minute
5 Rounds x 8 Reps
WOD
12 Minute AMRAP
COMPETITIVE
10 Snatches (95/65)
15 Box Jump Overs (24”/20”)
10 Pull-Ups
PERFORMANCE
10 Snatches (65/45)
15 Box Jump or Step Overs
10 Jumping Pull-Ups
LIFESTYLE
10 Snatches
15 Box Step Overs
10 Ring Rows