08-07-2020

FITNESS

Strength
Every 3′ for 12
1 muscle snatch
2 hang power snatch
3 ohs

WOD
20 power snatch Rx 50/35 scaled : 40/30
20 sdhp
20 ohs
20 hang power clean
20 thrusters

Every minute on the minute including 0:00
Rx: 5 burpees
Scaled: 3 burpees

BURNOUT

AMRAP 10′
15/12 calories row/ski/bike
15 box step overs
12 dumbell strict press

REST 1′

AMRAP 10′
12 burpees over dumbell
15 dumbell squats
10 v-ups/v-sit ups

REST 1′

AMRAP 10′
60 du/120 jump rope
20 weighted lunges
12 half man makers