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

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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