Outdoors Primarily
Warm Up
:30 Singles
:30 DB Muscle Snatch Left Side
:30 Singles
:30 DB Muscle Snatch Right Side
:30 Rest
:30 Double Unders or Attempts
:30 Behind The Neck Snatch Grip BB Press
:30 Double Unders or Attempts
:30 Behind The Neck Snatch Grip Push Press
:30 Rest
:30 Double Unders or Attempts
:30 Moon To Sky
:30 Double Unders or Attempts
:30 Overhead Squat
Mobility
Shoulder Lax Ball Rolling
Strength
E2MOM12
1 Power Snatch
1 Squat Snatch
WOD
3 Rounds
14 SA Dumbbell Snatch
300m DB Carry 50|35
14 SA Dumbbell Hang Clean and Jerk
75 Double Unders
Level 2- 40,25, 40 Double Unders
Level 1 – 30,15,
ADV- 70,50
Extra Work
5 Rounds
15|10 Cal Assault Bike
1 Legless Rope Climb
1 Regular Rope Climb
15|10 Cal Assault Bike
Rest 90s
ADV – 2 Legless
Scale legless climb by performing 1 legless as high as you can go and finishing with your legs. If new to climbs perform 1 climb with your legs each round as high as you can go or sub in 7|5 Strict Pull Ups