8/29/19

LIFTING

Split Snatch (Work up to 1 RM L&R)

*If Split Snatch is new to you, stay light and work on technique (3L&R )

PARTNER UP

METCON

25min (AMRAP)

18 Wall Balls 20/14

14 Box Jumps 24/20

10 Burpees

6 Strict Hand Stand-Push

*scale for HSPU Seated on the floor Dumbbell press (keep the core tight)*

Keep moving during this WOD… work together, don’t take long rests. Switch if you start getting tired and start losing form.

HIIT WOD

:30SEC WORK / :60SEC REST

2 Rounds x 3

ROW

PUSH UPS

JUMP LUNGES

then

BURNOUT

5 RDS Max REP VERT JUMPS