Warm-Up

3 Sets:

10 PVC OHS
10 Pass-through Lunges
10 Shoulder Taps

Strength/Skill

EMOM For 10 Minutes

Hang Snatch + Snatch

WOD

4 Minute AMRAP:

8 Toes-to-Bar
10 Alternating Single Arm DB snatch 50/35 O = 70/50
20 Air Squats

Rest 2 Minutes

4 Minute AMRAP:

8 Toes-to-Bar
10 Alternating Single Arm DB snatch
20 Air Squats

Score = Total Reps

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Sweat Class

Warm up

3 Sets:

20 jacks
10 shoulder taps
10 lunges

WOD

6 Minute AMRAP

10 toes to post
5 DB hang clean to push press
15 air squats

Rest 2 Minutes

6 Minute AMRAP

40 single unders/ 40 jacks
20 mountain climbers
10 push ups