Warm up
The complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders
2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
Skill
DB snatches
WOD
For time:
21-15-9
DB snatches w/30# m/50#
Burpees to cross bar
GoFit
Warm up
The complex
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders
2x
-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)
-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)
-Posterior complex (5 superman/ 5 super rock/ 5 good morning)
-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)
Skill
DB snatches
WOD
Tabata the following:
2x
-DB snatches
Rest 2 minutes
-Burpees
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