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Monday 04152024

WARMUP


Strength


For load:

Front squat

3-3-3-3-3+

– Find a heavy set of 3 front squats for the day.– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.


WOD

RX

For time:

5-10-15-20-25

Echo bike calories

DB hang snatches, left-arm (25/35 lb)

DB hang snatches, right-arm

SCORE: 

TOTAL TIME


Level2

For time:

5-10-15-20

Echo bike calories

DB hang snatches, left-arm (15/25 lb)

DB hang snatches, right-arm

SCORE: 

TOTAL TIME


Level 3

For time:

5-10-15

Echo bike calories

DB hang snatches, left-arm (10/15 lb)

DB hang snatches, right-arm

SCORE: 

TOTAL TIME


SKILL WORK

Post-workout:

Accumulate 10 reps of each movement per arm:

DB Turkish get-up + windmill

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