Warm-up
2 Rounds
80 Singles*
6 Bent Over Rows
6 Burpees
6 Muscle Snatches**
*Rnd 2 – 40 Dubs
**Rnd 2 – 6 OH Squats
Mobility
Calf Rolling
Thoracic Rolling
Strength
EMOM18
2 Squat Snatches
40 Double Unders
Rest
ADV – Heavy Rope
Snatches- start at 70% of 1RM Squat Snatch and build throughout the 6 sets
WOD
In 10 Minutes
Buy-in:
30 Overhead Squats 115|75
Then Ascending AMRAP
3 Pull-ups
3 Bar Facing Burpees
6 Pull-ups
6 Bar Facing Burpees
9 Pull-ups
9 Bar Facing Burpees
Continue to ascend by 3’s until 10 mins is reached…
Level 2- 95|65
Level 1- 75|45, 2-4-6
ADV – 135|95, C2B
Extra Work
3 Rounds
250M Ski
7 Sandbag Over Shoulder 140|90
200M Run
14 T2B
2:00 Rest