Warm Up
30 seconds work / 10 seconds rest x 2 rounds
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PVC Pass -throughs
Cat Cow
Push-up Negative
Alternating Lunges
High Jumps
Strict Press Demo / Practice / Form Checks
Strength
Strict Press
Every 2 minute on the minute x 5 rounds
Strict Press x 3 reps / build
Double Arm Band External Rotation to Press x 8 reps
EMOM x 3
WOD
AMRAP 15 minutes
Competitive
5 sync Sit-ups
5 Snatches (105 / 75)
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.
Performance
5 sync Sit-ups
5 Snatches (80 / 60)
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.
Lifestyle
5 sync Sit-ups
5 Snatches
* One partner does snatches while other rests and switch each round. Add 1 rep to snatch and 5 reps to sit-ups after both partners have completed a round of snatches.