15 Minutes to a Heavy Snatch

Then……

Burpee Amanda

9-7-5

Burpee Muscle Ups (Scale to 21-15-9 Burpee Pullups)

Hang Snatch (squat) 115/83

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Virtual WOD: 6am, 12 Noon, 6pm

a. Front Raise to Lateral Raise 3×15-20 per arm

b. Turkish Sit Up to Toes to Bell 3×15

Then……..

3 Rounds

1 Minute Wood Choppers, Rt

1 Minute Box Jumps or Tuck Jumps

1 Minute Wood Choppers, Lt

1 Minute Burpees

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Fit4ALL 9 am: Bring a Friend for Free

AMRAP 30 Minutes

20 Barbell Roll Outs

30 Burpees Over Bar

40 DB Push Press (20/arm)

50 DB Split Squats (25 right, then 25 left)

*Must run 1 mile or Row 2000m at some point*