Warm-Up

3 Sets:

20 Single Unders
10 Passthrough Lunges
3 Inchworms

Strength/Skill

EMOM For 10 Minutes:

High Hang Snatch x 3 Reps

WOD

7 Minute AMRAP:

14 Double-Unders
7 Hang DB Snatch, Right Arm 50/35
7 Hang DB Snatch, Left Arm

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Sweat Class

Warm Up

3 Sets:

20 jumping jacks
10 banded pull-aparts
10 banded side steps

Workout

EMOM for 20 Minutes

100 m. Run/12 cal. Row/6 cal. Bike
10 Floor press
6 DB row each arm
2 wall walks/ 4 inchworms

Allow 25-30 seconds of rest. Reduce the reps if necessary.