Skill/Strength: 20 reverse lunges, 10 hollow rocks and
1 min rig hold
WOD:
5 mins AMRAP (As Many REPS as possible)
600m bike
10 pull-ups
Max Power Snatches (95/65)
5 min AMRAP
250m row
10 pull-ups
Max Clean and Jerks (95/65)
5 min AMRAP
200m run
10 pull-ups
Max Thrusters (95/65)
*Rest 2 mins between AMRAPs score is total reps of snatches,
clean jerks, and thrusters
HOME VERSION:
3x
20 reverse lunges
10 hollow rocks
1 min plank hold
5 min AMRAP
2 min (run, bike, mountain climbers, row, jump rope YOU choose)
10 plank up downs
Max DB snatches if you have DBs or max walking lunges
5 mins AMRAP
2 min (cardio of choice again from above)
10 plank up downs
Max Clean and Jerks with DBs or max jump squats
5 min AMRAP
2 min (cardio of choice again from above)
10 plank up downs
Max Thrusters with DBs or max sit-ups
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