Metabolic Conditioning (or 20.4 make-up)
WOD Review then warm up all together: 60 sec row, 10 PVC pass thru, 10 PVC snatch high pulls, 10 PVC muscle snatch, 10 PVC OHS, 5 PVC high hip snatch, 5 PVC hang snatch, 5 PVC snatch
Pre SOD
5 Min to build to first-round weight
SOD
EMOM complete the complex for 8 min
1 High hip snatch > 1 Hang snatch > 1 snatch (power or squat for each lift)
*3 weight jumps max for this EMOM
“Form and tech are the focus – not how heavy you can go”
WOD
20 min AMRAP
9 Front & Back rack thrusters (1 front + 1 back rack thruster = 1 rep) (45/35) (50+ 35/15)
12 Weighted/Plate sit ups (straight legs) (25/15) (50+ 15/10)
15/12 cal Row (50+ 12/9)
200m Run
