Warm Up
Repeat For 5 Minutes
30 Plate Hops
10 Plate Ground To Overhead
10 Plank Outs
Strength – Deadlift
3 Sets X 5 Reps @ 75% 1RM (RPE 7-8)
Every 3 Minutes On The Minute
WOD
12 Minute AMRAP
ELITE
30 Hang Dumbbell Snatches (50/35)
30 Burpees
COMPETITIVE
30 Hang Dumbbell Snatches (35/25)
30 Burpees
LIFESTYLE
20 Hang Dumbbell Snatches (35/25)
20 Burpees
Stimulus Points
Unbroken Db Snatches
Steady Burpee Pace
Accessories
Every 1 Minute On The Minute X 3 Rounds
1) 10 Dumbbell Z Press
2) 20 Seconds Hanging L Sit Hold
Cool Down & Dismissal
100m Walk
Pigeon Pose Stretch
Shoulder Across Body Stretch