Warm up(0:00-10:00)
10 knuckle draggers
10 pvc pass through

10 inchworms
10 pvc halo

10 banded walks
10 pvc press

10 Turkish get ups

Mobility(10:00-15:00)
1:00 min couch stretch per
:30 sec shoulder distraction

Pointers/Skill(15:00-20:00)
single/double unders-wrist in front, control the pace,
shoulder to overhead- use hips to drive dumbbells

Weightlifting(15)
1rm strict press

Fittrain(20)
6rds
200m run
80 single unders) challenge up-40 du's
10 shoulder to overhead 50/30-challenge up 90/60

Opt(12)
3x5 ghdsu
3x5 bk ext

FT Float
3rds
7 strict hspu
7 toe to bar

Finisher
40 w-raise
80 knee tap crunch
1:00 min chest opener

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Snatch, 30 reps 35#
Snatch, 30 reps 45#
Snatch, 17 reps 50#

10x Sprint Ascent
Walk Descent

5 sets
3 min row for meters
2min rest

889/837/844/827/849

beach bod wod
3 sets controlled movement
10 ring push ups
10 ring dips
2 min rest

AMRAP 10MIN
"SNATCH"
30 REPS @ 75
30 REPS @ 135
30 REPS @165
AMRAP @ 210

1 Mile Run

36 Deadlift 95/65

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders

Slow and steady does it!

5 dumb bell dead lifts
5 dumb bell hanging power cleans
5 dumb bell squats
5 dumb bell push press
5 push ups
5 burpees
200 meter run
45#/30#
As many rounds as possible in 15 minutes

Removed push press and added a rep to each other movement.

26 ring dips
26 overhead squats (115lb)
Run 1 mile
26 ring dips
26 overhead squats (115lb)
Run 1 mile
26 ring dips
26 overhead squats (115lb)

For time

• 100 burpees

Eilinen/

olkapää mobilty 30 minuuttia

Raakarive+työntö

10x(2+1)@65-80%

Takakyykky
5x3@60%