Warm Up
30 seconds work / 10 seconds rest x 2 rounds
Cardio of Choice
PVC Pass Throughs
Cat Cow
Push-up Negative
KB Deadlift
KB Swing
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2.5 minute on the minute x 3 rounds
Strict Press x 12 reps / build
*try to go a bit (2-5lbs) heavier than your last 12 reps
Band Reaching Rows
1 minute work (30 seconds per side)/ 1 minute rest x 3
WOD
AMRAP 24 – In Pairs, Split Reps
Competitive
10 snatches (135 / 95)
20 cal Row
30 Box Step Overs
40 Sit-ups
Performance
10 snatches (95 / 65)
20 cal Row
30 Box Step Overs
40 Sit-ups
Lifestyle
10 snatches
20 cal Row
30 Box Step Overs
40 Sit-ups