At Firewall Workout:

Build for 12 minutes:
Hang Power Snatch x 2

AMRAP 7:
Increasing Ladder by 2…
Hang Power Snatch (95,65)
Bar Facing Burpee

At Home Workout:

Rotate Through for 12 Minutes:
3/arm Windmills
:20 Push-up Hold
10/direction DB Halos

*Additional Notes: Make sure members stay looking up at their weight during the windmills. The push-up hold should be performed half way down into a push up (think about a 135 degree angle). DB Halos are a new one! The member will start by holding the DB in front of their face and then rotate their DB around their head – make sure they keep their core locked down while down these.

AMRAP 13:
Up ladder by 2…
Alternating Devil’s Presses
DB Thrusters
*6 Broad Jumps after each round

Goal: At least through the rounds of 12
CAP: 13:00
STIM: The ladder up by 2 is total reps for both movements, so in the first round for both the DPs and thrusters, members would perform 1 on each arm and then do 6 broad jumps. For the thrusters, switch arms half way through the reps in each round. For example in the round of 12, members would do 6 right arm thrusters followed by 6 left arm thrusters. When choosing a broad jump distance, have them choose something they’ll be challenged with but able to accomplish.