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 6 Rounds

  • 1 Snatch Deadlift
  • 1 Hang Power Snatch
  • 1 Overhead Squat

WOD

In Pairs for 20 Minutes ~ Switch Each Movement

COMPETITIVE

1km Echo Bike
100 Partner Wallballs  (20/14)
100 Push-Ups (Split)
100 Sit-Ups (Split)
1km Echo Bike

PERFORMANCE

800m Echo Bike
80 Partner Wallballs  (14/10)
80 Push-Ups / Knee Push-Ups (Split)
80 Sit-Ups (Split)
800m Echo Bike

LIFESTYLE

600m Echo Bike
60 Partner Wallballs
60 Elevated (Split)
60 Sit-Ups (Split)
600m Echo Bike