WOD

 

Warm up:

4:00 Cardio

PVC Warm up

Skill/Strength:

6×3+1 Hang Snatch Pull + Hang Snatch

WOD: 16 Min AMRAP

Rx:

8 Alternating DBall Cleans (150/100)

25’ DBall Shoulder Lunge (Right)

8 Burpee Muscle-ups

25’ DBall Shoulder Lunge (Left)

Scaled:

8 Alternating DBall Cleans (80/50)

25’ DBall Shoulder Lunge (Right)

8 Burpee Pull-ups

25’ DBall Shoulder Lunge (Left)

Mobility:

Spine Roll

Quad FR

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