WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
3 inchworms w push-up
5 sit-ups
10 PVC Passthroughs
Then…
BB Warmup + Power Snatch
STRENGTH
EMOM x 5
1 Power Snatch
*Find your weight for the WOD
WOD
Every minute complete:
Minute 1-10:
1 Power Snatch (Rx+ 135/95) (Rx 95/65) (Fit 65/45)
25 Double Unders
Minute 11-20:
1 Power Snatch
15 Ab Mat Sit-ups
Minute 21-30:
1 Power Snatch
10 Push ups
**Rest for any remaining time that you have each minute. If you cannot complete the work within the minute, scale the reps back and continue the WOD. Try to get at least 15 sec rest each minute at first.
STIMULUS:
Duration: Long
Weight: Heavy
Skill: Moderate
Volume: High
CrossFit Reserve 