Skill
4-Min Ab warm up
Pendlay Rows 4x6
WOD
5 Min AMRAP
5 Hang Power Snatches (55/75)
5 Bar-facing burpees
1-min rest
6 Min AMRAP
6 Power Snatches (75/115)
6 Bar Over Burpees
1-Min rest
7 Min AMRAP
7 Power Snatches (95/135)
7 Burpees
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps