MOBILITY & WARM UP

EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 3-5 Pull-Ups + 5 Kip Swings

SKILLS & SPECIFIC WARM UP
Rope Climb – DB Snatch

10/7 Cal Light Row + 4 Chest to Bar
10/7 Cal Moderate Row + 8 Alt DB Snatches
10/7 Cal Hard Row + 1 Rope Climb/4Chest To bar + 4 Alt DB Snatches

2 Round, increase intensity
10/7 Calorie Row + 4 Chest To Bar + 4 Alternating DB Snatches + 3/4 Rope Climb

Rest 1:00

CONDITIONING

“Watch Out For Burns”

7 Rounds For Time
15/12 Calorie Row
12 Chest To Bar
8 Alternating DB Snatch #25/15
Every Round 1 Rope Climb