WARMUP
10 min AMRAP
1 min cardio
10 Banded Side Steps
10 Light KB Upright Rows
10 PVC Passthroughs
10 PVC OHS
Then…
10 PVC Sotts Press
Then…
BB Warmup
STRENGTH
EMOM 9 min:
–Min 1, 2, 3: OHS x 2 (60%)
–Min 4, 5, 6: OHS x 2 (65%)
–Min 7, 8, 9: OHS x 2 (70%)
From the rack or the ground. Share racks as needed.
*Sub Front Squat if needed
WOD
Buy In: 50 Double Unders
21-15-9
Snatch (Rx+ 135/95 Squat Snatch) (Rx Squat Snatch 95/65) (Fit: Power Snatch 75/55)
Cal Bike
Buy Out: 50 Double Unders
OPTIONAL POST WOD
5 Rounds For Quality Bodyweight Version:
:30sec per side Side Plank Hold
:45sec Plank Hold
50ft Bear Crawl
CrossFit Reserve 