Wednesday

Warm-up
AMRAP 7:
30sec Erg
10 PVC Pass Throughs
10 Kip Swings
10 ALT Spiderman Lunges
5 Broad Jumps
Fitness & Performance – Snatch Cycling (Weight)
2 Rounds:
AMRAP :15s – Power Snatches (75/55)
Rest :45 between rounds.

2 Rounds:
AMRAP :30 – Power Snatches (95/65)
Rest 1:00 between rounds.

2 Rounds:
AMRAP :45 – Power Snatches (115/85)
Rest 1:15 between rounds.

Metcon (Time)
Fitness
5 Rounds For Time:
15 Overhead Squats (75/55)
12 Pull-Ups
9 Box Jumps (24″/20″)
Metcon (Time)
Performance
5 Rounds For Time:
15 Overhead Squats (95/65)
12 Chest to Bar Pull-Ups
9 Burpee Box Jumps (24″/20″)