WARMUP
10 min AMRAP
1 min cardio
10 KBS
5 Single Arm Push Press
5 Box Step/Jumps
10 Banded Straight Arm Pulldowns
10 Diagonal Banded Pull Aparts
10 Light DB Snatch
Then…
1:00 Banded Shoulder Distraction
:30 Pushup Scap Retractions
:30 Active Hang From the Bar
Then…
BB Push Press
STRENGTH
Push Press
8-8-8
Strict Pull-ups
3×5-10
WOD
AMRAP 7 min:
30 Alternating Hang Dumbbell Snatch (Rx 50/35) (Fit 35/25)
20 Box Jump Over (24/20″)
10 Bar Muscle Up
REST 3-MINUTES
AMRAP 7 min:
30 Alternating Dumbbell Snatch (50/35)
20 Box Jump
10 Bar Muscle Up
Goal- 2+ Rounds for each interval
**Note: the first round of DB Snatch is from the hang, the second round is from the ground. First round is jump overs, second just box jumps.
STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: High
OPTIONAL POST WOD
Ladder Accessory:
Unbroken Strict Handstand Push Up or Push-ups
10-8-6-4-2-4-6-8
*Rest 1-2minutes between sets.
CrossFit Reserve 