WOD NOTES
The workout is alternating movements.
Person one = Row and wall balls
Person two = burpee box jump
The order flips every round
Fitness and Performance
Teams of 2,
30 minute AMRAP
500 m row
8 burpee box jump/step
12 Wall balls
Alternating movements
Sport
Dynamic prep
Wall clock x 6’s
Band reverse fly’s x 15
Prayer stretch x 45 sec
Empty bar
Muscle + power + snatch + BTN push press + drop snatch + sotts press
Snatch waves
75-80-85%
80-85-90%
85-90-95%
Clean and Jerk waves
75-80-85%
80-85-90%
85-90-95%
Front Squats
Work up to heavy 2
then…
2 back off sets @85%
