Wednesday 03-14-18 S

Tuesday, March 13, 2018

Warm Up: 

5 Min EMOM of: 

6-8 Burpees 

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8 Mins to Complete:

125/100 M Row 

10 Spiderman Walks (towards rig) 

20 Kipping Swings 

30 Jumps to Target @ 4-6" above each  

20 Hanging Knee Raises 

20 Walking Windmills (towards rower)  

125/100 M Row  

+

Grab a BB & 5lbs/2.5lb plate for dynamic 90s..  

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Mobility: 

Dynamic 90s, 2 X 5 per  

Down/Up Dog X 10 bw sets only 

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Put away plate & grab jump rope....

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Skill Work/Review: 

Power Snatch (mod: Power Clean) 

Hang Power Snatches (mod: Hang Power Cleans)  

Overhead Squats (mod: Thrusters)

-  Another mod option is to PS + HPS + Back Sq 

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Workout: 
10 Rounds or 30 Minutes: 

30 Double Unders 
1 Power Snatch 115/75
2 Hang Power Snatches 115/75
3 Overhead Squats 115/75  
5 Strict Pull Ups 
7 Toes to Bar
- rest 60 seconds bw rounds 

 

Score: rounds completed or total time including rest   

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