Strength:
Power snatch, 2-2-2-2-2, (earn weight with technique)
WOD:
3 rounds for reps/cals:
2 minute calorie row
30 seconds rest
2 minute power snatch, 75/55lbs
30 seconds rest
2 minutes double unders
30 seconds rest
Post loads and reps cals to beyond the whiteboard.
Strength:
Back rack barbell step up, 20/16 inches, 10-10-10-10-10, ( 5 each leg)
WOD:
“First workout”
Amrap in 15 minutes:
5 medball slams, 50/40lbs
10 push ups*
15 air squats
*if you performed situps in your first workout, perform situps
Lost loads and times to beyond the whiteboard.
Conditioning:
30/20 Machine calories x3, 2 minutes rest between, 90% effort
WOD:
Amrap in 12 minutes:
5 Wall walkers, (L3: 10y handstand walk)
7 feet elevated ring rows
9 plate situps, 45/25lbs
Post times and total rounds reps to beyond the whiteboard.
