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