Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-10 Weighted Burpees w/ strict Push-up
-20 Mountain Climbers
-30 Jumping Jacks
-12 Suitcase DL (6R+6L)
-12 Hang DB Snatch (6R+6L)
-20 Gorilla Rows or rowing variation (one arm)
-12 Single Leg Glute Bridges w/ pause at top (6R+6L)
-30 Sec Hollow Hold
-30 sec sprint on any cardio machine
6:30am Zoom Class Link:
https://us04web.zoom.us/j/72172358461?pwd=OGd4OU1Ra0Nnank5ejVTLzZZcUd6QT09
Strength
Snatch (halting) – 2 Every 1:15 x 10 sets @ 70-80%
—Pause just under knee cap. Focus on pushing with legs off floor, keep bar close as you pull knees back. Stay light & work on technique
Conditioning
For Time
25 Devil Presses 50/35#
15 Bar Muscle-ups
100/80 Cal Row
15 Bar Muscle-ups
25 Devil Presses 50/35#
WOD Notes: Bar MU sub = 30 C2B/Chin over Bar Kipping PU, 20 Strict PU, or 30 Towel Rows (through door). Goal is 15-20 minutes. If you don’t have a rower use a bike, ski erg, or Run 1200m. If you only have one DB is 35 reps each round instead of 25.