Warm up:
Dynamic stretch
:30 sec jump rope warm up
3 sets- 5 Push Ups, 10 Squats
8 Hang KB Snatches/arm @ light weight
5 Burpees
6 Hang KB Snatches/arm @ moderate weight
5 Box Jump Overs
4 Hang KB Snatches/arm @ workout weight
5 Burpee Box Jump Overs
1 min DU practice
WOD: 8 min AMRAP
4-8-12-16-20, etc..
Hang KB Snatches (70/53)*
Burpee Box Jump Overs (24/20)
-30 DU after each set
*Split reps between arms, with one arm completing all reps, then the other arm.
