In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Snatch: 15 min work up – 1 power snatch + 2 OHS
**if mobility limitations, 1 power snatch + 2 power snatch balance

Fitness: 15 min work up – 1 press + 2 push press
**perform 20 sec back bridge between sets

Part 2 – Conditioning: “Tail End of Filthy Fifty”

Performance: For time –

  • 50 Wall ball (20/14lb)
  • 50 Burpees
  • 50 Double-Unders

Fitness: 2 Rounds for time of –

  • 25 Wall Ball
  • 25 Burpee or O count burpee
  • 50 Single-Unders    
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