Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings 30 Seconds per Side
Arm Swings 30 Seconds per Side
Hip Circles 30 Seconds per Side
-Into-
2 Rounds
5 Snatch Pulls
8 Overhead Squats
5 Snatch + Overhead Squats
-Into-
1 Round
10 Air Squats
5 Burpees
10 Sit-Ups
Strength
Every 2 Minutes on the Minute X 3 Round
5 Light Snatch + Overhead Squat (Focus on Technique)
WOD
In Pairs for 20 Minutes ~ Switch Each Movement
COMPETITIVE
20 Wall Balls (20/14)
15 Burpees
20 Toes to Bar
PERFORMANCE
20 Wall Balls (14/10)
15 Burpees
20 Hanging Leg Raises
LIFESTYLE
20 Wall Balls
15 No Push-up Burpees
20 Hanging Knee Raises