Warm-up:
Dynamic warm up
Tabata format
- Frankensteins
- Butt Kickers
-
High Knees
-
Squat Jumps
-
Burpee Lat Hops
-
Pike Push Ups
-
Tuck jumps
-
PVC OHS
Focus:
EMOM 6
Snatch pull
High hang snatch
Hang snatch
1 ” below the knee
Snatch
WOD: 30 Mins
4 min Amrap
9 Snatches 95/65
6 Box Jump overs
Rest 4 Minutes
Every 2 Min for 12 Min
20 Air Squats
200m Run ( Gym Row 20/15 cal) – 1 min Cardio
Rest 4 Minutes
6 Min Amrap
12 Strict Ring Dips
12 Strict Pull Ups ( ring, door or table rows )
Recovery:
go for a walk
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