Monday 7/12/21

 Skill

ON A 8:00 RUNNING CLOCK…
KB Snatch Progression
-SA KB Deadlift
-SA KB Upright Row
-KB Snatch Transition
-KB Snatch

into...

ON A 8:00 RUNNING CLOCK…
J-Technique Review Rope Climb
-Clamp Seated on Box
-Clamp and Stand from Box
-Hanging Knee Pull
-Jump, Clamp, Knee Pull, Stand

WOD

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch (55/35)|(35/25)*
-Rest 1:00-

AMRAP x 8 MINUTES
15/12 Cal Bike
2 Rope Climbs
10 Alt. KB Snatch

*KB Must come to a stop on the floor each rep. Option for DB Snatch if needed.
**Pick up where you left off on the second AMRAP.