Blast this Christmas Music

WARM-UP

2 sets:

• 10 PVC Pass Throughs
• 5 PVC Snatch Balance
• 20 Banded Side Steps

-into- 8 min AMRAP:

• 45-second Erg
• 5 Knees to Elbows
• 3 Muscle Snatch (empty bar)
• 3 Snatch Push Press
• 3 Overhead Squats
• 3 Squat Snatches

WORKOUT PREP

2 sets:

2 Squat Snatch (build-in weight)

100m Run

2 Toes to Bar

“Blast this Christmas Music”

FIRE

For time:

• 20 Squat Snatch (45/30)
• 400m Run
• 40 Toes to bar
• -rest 5 minutes-
• 40 Toes to bar
• 400m Run
• 20 Squat Snatch (45/30)

WATER

• 35/25kg
• 30 T2B

EARTH

• Own weight
• 300m Run
• 20 Hanging Knee Raises

“Death by Shuttle Runs”

* Each shuttle run = 7.5m down + 7.5m back (15m total)