Warm-up
3 Rounds
30s Each (1:00 Total)
SL Deadlift R
SL Deadlift L
-Rest 15s-
MB Push Press to Target
Wall ball
-Rest15s-
Muscle Snatch
Power Snatch
-rest 1 minute-
*add weight to the bar each round
Mobility
Hamstring/Glute Rolling
Strength
E2MOM12
3 Deadlifts @85% -straight sets
CFS Benchmark WOD
โSnatchBallsโ
AMRAP 7
7 Power Snatch 95|65
10 Wall Balls 20|14
Level 2- 75|55
Level 1- 65|35
Cashout (Easy pace)
400m Run
60 Sit-ups
400m run
Extra Work – Active Recovery
Row 2000m or Bike Erg 4000m or Run 1800m*
EMOM Ascending Burpees
*Starting with the 3-2-1 go perform 1 Burpee and then Start Accumulating Distance on the machine of your choice. At the 1 min mark how off complete 2 burpees and pick up where you left off on the machine. Continue in this fashion until the desired distance is met