Mobility:
2 Min. Bow & Arrow Stretch
10 External Rotations (Each Arm)
10 Lateral Raises (Each Arm)

Warm-up:
Run/Row/Ski 400 Meters then...
3 Rounds:

  • 10 Hollow Rocks
  • 10 Supermans
  • 10 Air Squats
  • 3 Wall Walks

Then...Run/Row/Ski 400 Meters


Skill:
6 Min EMOTM

  • 30 Sec. Pistols
  • 30 Sec. Rest

Workout:
4 Min AMRAP
21-15-9:

  • Power Snatch (75/55)
  • Burpees

Rest 4:00

4 Min AMRAP
15-12-9:

  • Power Snatch (95/65)
  • Burpees over Bar

Rest 4:00

4 Min AMRAP
12-9-6:

  • Power Snatch (115/80)
  • Burpee Box Jumps (24/20)

Scaled:
Dumbell Snatch, Ring Rows, 40 Sec. of Singles