Warm Up
2 Rounds
- 10 Back Extensions
- 10m Walking Lunges
- 10 Med Ball Squat to OH Reach
- 10m Inch Worms
3 - 3 - 3 - 3
Power Snatch
Scorpion Stretch
*each rep starts from the floor. Keep the weight light enough so you can power snatch it QUICKLY! Remember to accelerate the bar as soon as it gets past the knees. Get four working sets - use the scorpion stretch as a mandatory rest period. If you cannot snatch to save your life - sumo deadlift high pull!
WOD
Alternating Tabata*
*each round is 4 Minutes (20 seconds of work / 10 seconds of rest). Alternate between exercises - keep score on the first movement ONLY!.
Med Ball Slams / Knees to Elbows
- REST 2 MINUTES -
Burpee Box Jump / Walking Lunges
- REST 2 MINUTES -
Plate Snatch (45 / 25) / Butterfly Sit Ups
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