Tuesday

Pre Warm-Up

3 Rounds 

10 band pull apart

10 cuff isolation 

10 HRPU

+

2 Rounds 

15 KBS 

10 Sit-Ups 

5 Burpees 

 

Warm-Up

PVC

Snatch Drills 

 

Strength

A.) Full Snatch 

1 Rep OTMx 9 

 

WOD

For Time – 20min cap 

2 Rounds

20 TTB 

25 DB Hang Squat Clean 

30 DB Box Step Over 

Rest 5min 

 

Cool Down 

1.) 5min ski erg 

2.) 3 rounds 

10 pass through 

30sec foam roll t-spine 

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