WARMUP
CORE - 4 min Tabata
Single leg v-ups
Hip taps
STRENGTH
EMOM 8 @ 50% back sqaut
2 front squats
2 back squats
WOD
RX
As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches
Level 2
As many rounds as possible in 10 minutes of:
10 thrusters (55/75 lb)
10 power snatches
Level 3
As many rounds as possible in 10 minutes of:
7 thrusters (35/45 lb)
7 hang power snatches
INTENDED STIMULUS
4-7 rounds.
Thrusters in 1-2 sets and under 1:00.
Power snatches in sets of 7 reps or more and under 1:00.
Two longer range of motion, moderate-load weightlifting movements