Monday, June 10

Warm Up:

30 Seconds

Easy Single Unders

PVC Pass Throughs

Quick Single Unders

PVC Overhead Squats

High Single Unders

PVC Power Snatch + Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

SWOD:

Back Squat

3 x 8 @ 78%

2 x 3 @ 82 %

3 x 1 @ 84%

WOD:

AMRAP 9:

10 Hang Squat Snatches (75/55)

30 Double Unders (90 Single Unders)

Xpress:

10′ AMRAP

200m Run

20 x Alt KB Snatches (53/35)

10 x Burpee Box Jump Overs