9/7

Warm Up 

400 m Run / 500 m Row 

25 Air Squats

20 GHD

15 Push Ups 

10 Hollow Rocks 

5 Cleans (Light) 

Stretch & Mobillity

Dynamic

Strength: 

Snatch 

5 x 3 @ 75%

WOD

20 Minute AMRAP

50 Wall Balls (20/14)

50 Double Unders (100 Singles) 

40 Box Jumps (24/20)

40 Toes to Bar 

30 Chest to Bar Pull Ups 

30 Barbell Facing Burpees 

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle Ups (1 = 3 Dips + 3 Pull Ups) 

WORKOUT OF THE DAY