Prep
2 Sets
Bear crawl x 25ft
Band Pull a parts x 20 reps
Bike x 15 sec sprint
PVC or empty Barbell Behind the neck Sots Press x 10 reps
Essentials:
A.
7 min Emom
Overhead Squat x 3-5 reps light load
B.
3 Sets not for time:
Close Grip Bench Press x 5-7 reps
Bent Over Barbell Row x 3-7 reps
Plank x 40-60 sec of work
C.
10min Amrap
Alternating Dumbbell Power Snatch x 10 reps
Push Ups x 10 reps
Alternating Dumbbell Power Clean and Jerk x 10 reps
Wall Balls x 10 reps
Fitness:
A.
7 min Emom
Squat snatch singles x 3-5 reps 50-60%
B.
3 Sets not for time:
Close Grip Bench Press x 5-7 reps
Strict Pull Ups x 3-7 reps
L Sit x 20 sec of work
C.
10min Amrap
Alternating Dumbbell Power Snatch x 10 reps 50/35
Push Ups x 10 reps
Alternating Dumbbell Power Clean and Jerk x 10 reps 50/35
Wall Balls x 10 reps 20-10ft/ 14-9ft