Skills

KB Single Arm Complex:
5 Swings + 5 Snatches + 5 Front Rack Squats

EMOM for 10′
Odd mins – 1 complex, Right Arm
Even mins – 1 complex, Left Arm

WOD

“Alarm Bells”

AMRAP 12′:

12 Single-KB Front Rack Reverse Lunge (hold on side opposite from stepping leg)
6 Push-Ups
12 Single-KB Front Rack Thrusters
6 Push-Ups

Rx: 53/35

Lunges and Thrusters are total – divide evenly among sides (6 /6, or 3/3/3/3, etc)

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WOD

“Snake Bite”

For Time (25′ CAP):

15 Snatches (115/80)
20 Burpees Over the Bar
25 Pull-Ups

10 Snatches (135/95)
15 Burpees Over the Bar
20 Chest to Bar Pull-Ups

5 Snatches (155/105)
10 Burpees Over the Bar
15 Bar Muscle-Ups

Snatches can end in any position (power to full squat).

Scaling: Choose 3 ascending weights for the snatches and up to 3 increasingly difficult pull-up variations for you, or maintain same variation throughout

Cash-Out

Lax Ball Scapula – 2-3 mins/side