Warm Up
Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
10 Sit Ups
Strength – Barbell Pendlay Row
3 Sets X 8 Reps @ (RPE 7)
Every 2 Minutes On The Minute
WOD
7 Rounds for Time, In Pairs, Split Reps
(23 Minute Time Cap)
COMPETITVE
30 DB Snatches (50/35)
20 Sit Ups
10 Burpees Over DB
PERFORMANCE
30 DB Snatches (35/25)
20 Sit Ups
10 Burpees Over DB
LIFESTYLE
26 DB Snatches
16 Crunches
10 Burpees Over DB
Stimulus Points
Rest While Your Partner Works
Big Sets
Accessories
Every 1 Minute On The Minute X 3 Rounds
- 12 DB Reverse Flys
- 30 Seconds Superman Hold
Cool Down & Dismissal
100m Walk
Runners Stretch
Seal Stretch