MONDAY10172022

10 minute warmup:

100m jog

5 burpees

5 toe touch squats

5 ring rows

TABATA CORE-

1POWER SNATCH +1 SQUAT SNATCH

2-2-2-2-2-2 @65-75%

16 MIN AMRAP

15DB SNATCH

50FT OH WALKING LUNGE

30 DB SNATCH

100FT DB OH WALKING LUNGE

45 DB SNATCH

150 FT OH WALKING LUNGE

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15 DB SNATCH

50 FT HSW/5 WALLWALKS

30 DB SNATCH

100FTHSW/10 WALL WALKS

45DB SNATCH

150FT HSW/15 WALLWALKS

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Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20