Friday 12-29-17

Friday, December 29, 2017

Warm Up

Row or Bike 3 Min

(Slow and Controlled)

10 Iron Crosses

10 Scorpions

10 Moon The Sky

(Dynamic)

10 Iron Crosses

10 Scorpions

10 Moon The Sky

+

2 Rounds 

20 Bear Crawl Steps Forward

20 Bear Crawl Steps Backward

8 Broad Jumps (soft landing)

+

3 Rounds

5-5 DB Deadlift (from db snatch set up)

5 Temp DB Squats @33X1

30 Single Unders

 

Skill Work

DB Snatch - Focus Set up and Bringing Down From Top

 

20 Min AMRAP
20 Alt DB Snatches @45/25
40 Du's / 60 Su's
20 DB Goblet Squats @45/25
40 Du's / 60 Su's

 

Score: Total rounds + reps

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