WOD June 4th 2020
Warm up
2 sets of
1 min Single under
3 x 3 Position of Squat Snatch
1 mins PVC Overhead Squat
10 Knee to chest w/ 3 secs Hold
Snatch Complex
8 sets of
1 Squat Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Conditioning
“Hot Air”
On the 3:00 x 5:
60 Double Under
30 Air Squat
AMRAP Power Snatches (50/30 kg)
Rest 1 mins in between set
Your Score is your Power Snatch Reps
HIIT June 4th 2020
Warm up
2 sets of
250 m Row
30 Secs Ring FLR
5 Burpees Broad Jump
30 secs Ring Seesaw Plank
Tabata 1
Battle Rope
Tabata 2
Sled Push (empty)
Conditioning
Part 1
AMRAP 5:
21 Calorie Row, 21 Burpees, 21 Air Squat
Rest 3:00
Part 2
AMRAP 5:
15 Calorie Row, 15 Burpees, 15 Ring Rows
Rest 3:00
Part 3
AMRAP 5:
9 Calorie Row, 9 Burpees, 9 Push up