Warm-up

EMOM 6

1. 12 Burpees
2. 20 Lateral Up & Over on ox
3. :45 Squat Hold

 

 

Midline

3 Rounds

30s plank ups over the barbell

30s BB roll-outs

30s hollow rocks

30s Rest

 

Strength

EMOM 12

2-PosHang Squat Snatch

• High
• Mid

L1- 2 Hang Power Snatch 2 OHS

 

WOD

10 Minute AMRAP

15 Burpee Box Jumps

15 Overhead Squats (115,75)

 

Level 2- 95,55

Level 1- 75,35, 10 Burpee Box Jumps or Burpee Step-Ups

 

Olympic Lifting Class **6:00PM Only**