Warm-Up
3 Sets:
5 Step-Ups
10 Mountain Climbers
10 PVC Pass through Lunges
Strength/Skill
Complete 5 Sets:
2 Hang Snatch + 2 Snatch, Weight by feel
WOD
12 Minute AMRAP:
15 Sit-Ups
10 Single Arm DB Deadlift, Right Arm 50/35
5 Single Arm DB Hang Clean To Overhead, Right Arm
10 Single Arm DB Deadlift, Left Arm
5 Single Arm DB Hang Clean To Overhead, Left Arm
10 Box Jumps or Step-Ups
___________________________________________________________________________________
Sweat class
Warm-up
3 Sets:
10 jumping jacks
10 banded good mornings
10 alternating lateral lunges
WOD
8 Minute AMRAP
8 deadlifts
8 push-press
8 sit-ups
Every 2 min. 10 jacks
Rest 2:00
6 Minute AMRAP
6 box-jumps/ step-ups
6 lunge, lunge, squat complex
6 plank jacks