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Warm-up
2 Rounds
:40 Work/:10 Rest and Switch
-Lateral Up/Over
-Plank to Push Up with feet on the box
-Hang Muscle Snatch
-Bulgarian Split Squats Right*
-Bulgairan Split Squats Left*
*hug the plate where able
Mobility
Chest/Anterior Shoulder Barbell Mash
PVC Calf Smash
Strength
E2MOM12
3 Position Snatch
- High
- Mid
- Floor
WOD
3 Rounds
90s Each Movement + Rest
- Weighted Step-ups
- SA Devil’s Press
- Box Jump Overs
- Rest
Outdoor WOD
3 Rounds
90s Each Movement + Rest
- Plate Hug Step-ups 45|35
- Plate Devil’s Press*
- Box Jump Overs
- Rest
Extra Work
3×15 Anchored Weighted Sit ups
1 Minute Plank after each set