-Warm Up-


2 rounds


1 min bike

5 Cuban press+oh squat with PVC

5 kb high pulls

5 oh squats with empty barbell

5 snatch balances empty barbell

2 modified rope climbs



-Strength-


20 minutes


Work up to a heavy 2-3 rep


Snatch Balance


*This is going to help you get comfortable getting under the bar.

*Try To focus on drop QUICK.


-WOD-


AMRAP 12


10 Alt. DB Snatch 


10/8 Cal Assault Bike


  1 Rope Climb