AMRAP 5:00
8 Inch Worms + Push Up
8 Single DB Box Step Ups
8 Alternating DB Hang Snatch

10/12/2021 - Strength

Push Press
3×10 @60-70%
Percentages vary at higher rep ranges, so use the range to make sure all then reps stay fast but are never “easy”
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10/12/2021 - SKILL

Until you Reach 100 Reps
Max UB KB Snatch 70/53lbs*, Technique Focus
Rest 3:00 Every time you break
*Alternate arms every 5 Reps – The goal is to build capacity within efficient movement, not grind through ugly movement.
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10/12/2021 - ACCESSORY

EMOM 16 Minutes
1- 15 GHR
2- 20 Plank Transitions (10 right/ 10 left)
3- 2-3 Tempo Push Up Hold
(:05 Down
:01 Pause
:05 Up
:10 Hold)
4 – Rest​​​​
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10/12/2021 - WOD

8 Rounds
5 Chest to Bar Pull Ups
10 Double DB Snatch 40s/30s
15 Wallballs 20/14lbs
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