Group Warm up
Group Mobility
Strength
EMOTM – 12 minutes, alternating movements.
1.) 6 – 12 HSPU
2. ) Hang snatch ( building throughout the sets )
WOD ( Workout of the Day )
"Crash and burn"
In 3:00 row 30/25 calories, with the remaining time amrap box jumps (24/20")
Rest 3:00
In 3:00 row 30/25 calories, with the remaining time amrap power snatch (95/65lb)
Rest 3:00
In 3:00 row 30/25 calories, with the remaining time amrap burpees
*Score is total reps completed from box jumps, power snatch and burpees.
* Extra 4 x 15 DB skull crushers – rest 90 seconds
4 x 10 – 15 GHD sit ups – rest 90 seconds
** All workouts can be scaled on an individual basis.
