Primarily Outdoors – Parking Lot will be used for Fitness
Warm-up
EMOM 6
20 Lateral Up|Overs
10 PVC Sotts Press*
5 Russian Swing + 5 American Swings
*Round 2 Use BB if able
-Then-
2 Rounds
5 Cuban Press
5 Reps Squat Therapy
Mobility
Thoracic Opening
Strength
EMOM5
1 Segment Snatch*
*Full Pause Below the Knee
Rest 1 Minute
EMOM5
1 Squat Snatch
* feel free to up the reps on the Snatch staying lighter & working on technique.
WOD
In 14 Minutes
30 Snatches 95|65
40 Box Jump Overs
30 Overhead Squats
40 Kettlebell Swings 2|1.5
Rest 2 Minutes
Then
Complete as many reps as possible in reverse order
Level 2- 75|55
Level 1- 55|35
ADV – Move Faster
Extra Work
27-21-15-9
Bike Cals
4-3-2-1
Rope Climbs
*Ladies Cals = 21-15-12-9
Rx+ – Legless
ADV – Pegboards
Accessory Option
4 Rounds
12 Double KB Front Rack Step Ups 53|35’s
Rest 30s
30s Pull Up Bar Hang*
Rest 30s
*ADV – Fat Grips or Towel Hang