WARMUP
10 min AMRAP
1 min cardio
10 Plate Thrusters
10 PVC Passthroughs
5 Box Steps/Jumps
5 Ring Rows
5 Scap Retractions
3 Kip Swings/T2B
Then…
BB warmup + Tall Squat Snatch
STRENGTH
EMOM x 5
3 Tall Squat Snatch (or Power Snatch) – go really light!!
Then..
EMOM x 5
1 Squat Snatch or Power Snatch – build in weight
WOD
STRICT CAP 20min:
50 Wallballs 20/14
50 Double Unders
40 Box Jumps 24″/20″
40 Toes to Bar
30 Deadlift 135/95
30 Low Ring Rows
20 Power Cleans 135/95
20 Handstand Push-ups
10 Power Snatches 135/95
10 Bar Muscle-ups
STIMULUS:
CONDITIONING CATEGORY: Grind
**Many athletes will not complete this work under the cap. In order to finish under the cap, you’ll need to complete each station in about 2:00. The goal is to get as far as possible in the 20 minute window.
OPTIONAL POST WOD
2 Sets Cardio Intervals:
3 Minutes at Fast Pace
3 Minutes at Easy Pace
No Rest Between Sets
CrossFit Reserve 