Warm Up
10 min amrap
5 muscle snatch (empty bar)
5 snatch grip push press (behind the head)
5 box step ups (each leg)
5 Bird Dogs (each side)
5 burpee high jumps
– into workout prep –
3 Rounds
8/6 Cal. Ski
4 Power Snatch (light)
2 Box Jump Overs
– rest 30 secs between rounds –
10 min amrap
5 muscle snatch (empty bar)
5 snatch grip push press (behind the head)
5 box step ups (each leg)
5 Bird Dogs (each side)
5 burpee high jumps
– into workout prep –
3 Rounds
8/6 Cal. Ski
4 Power Snatch (light)
2 Box Jump Overs
– rest 30 secs between rounds –
Cry Me a River
Teams of 2 (1:1)
5 rounds each
21/15 Calorie Row
15 Power Snatch (95/65)
9 Box Jump Overs (30/24)
Accessory
3 sets
7/7 Dumbbell Windmills
7 Strict Chin Ups
1:00 Sandbag Bear Hug Hold
