-Warm Up-
AmRaP 3
5 inchworm + pushup
5 boot straps
10 shoulder openers
10 hollow rocks
Rest 1 minute
AmRaP 4
5 snatch grip RDL
5 snatch grip BTN press
5 snatch grip push press
10 scap pull-ups
5 Kip swings
-Strength/Skill-
5 sets of Kettle Bell complex
(All reps come from the waist or the hang position)
2 Single arm Russian kettle Bell swings
2 single arm kettle bell cleans
2 single arm kettle bell snatches
*perform 2 of each rep on one side then switch
-
building in weight!
-WOD-
AmRaP 20
7 toes to bar
4 power snatches (135/95)
4 overhead squats (135/95)
50 mountain climbers**
Partner 1 performs one (1) round
Partner 2 will perform max meters on the row.
Score will be rounds completed plus total number of meters
**Knee comes above the waist; each time the knee comes up counts as a rep
