Warm Up

Repeat For 5 Minutes

20 Plate Hops
10 Plate Ground To Overhead
10 Plate Rows

Strength – Deadlift

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

20 Minute AMRAP, In Pairs

COMPETITVE

1000m Row
20 DB Hang Snatch (50/35)
6 Wall Walks
20 DB Hang Snatch
6 Wall Walks
20 DB Hang Snatch

PERFORMANCE

1000m Row
20 DB Hang Snatch (35/25)
6 Scaled Wall Walks
20 DB Hang Snatch
6 Scaled Wall Walks
20 DB Hang Snatch

LIFESTYLE

800m Row
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch
6 Inch Worms
20 DB Hang Snatch

Stimulus Points

Push Yourself To Try A Harder Scale Or Weight You Get Rest

Accessories

Every 1 Minute On The Minute X 3 Rounds

  1. 12 Face Pulls
  2. 30 Second Farmer Hold

Cool Down & Dismissal

100m Walk
Across The Chest Shoulder Stretch
Quad Stretch