Thursday:  February 13, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Calf/Achilles Smash, 1:00/leg

4 Rounds:
20 seconds on with a 10 second transition
Box Step Ups (jumps on the last round)
DB Snatch
Hollow Rocks

Strength/Skill(20:00 – 30:00)
Spend this time warming up the movements for the chipper.

WOD(30:00 – 60:00) Strict 30:00 Time Cap

Fitness
For Time
20 Burpee Box Jumps
30 DB Front Rack Walking Lunges
40 DB Snatch
30 Situps
20 Pushups

Performance
For Time
20 Burpee Box Jumps 24/20″
40 Step Ups w/ 1-DB 50/35lbs
60 DB Snatch 50/35lbs
40 Toes to Bar
20 HSPU

Option 2:  Reduce the weight on the DB and do 20 DB Push Press instead of HSPU

Competition
For Time
100 Box Jumps 24/20″
80 Step Ups w/ 1-DB 50/35lbs
60 DB Snatch 50/35lbs
40 Toes to Bar
20 Strict HSPU