Warm-up
:30 at each move
High knees
Butt kicks
Lunges
Rest
Hang from rig
Plank
Burpees
Rest
X 3
High knees
Butt kicks
Lunges
Rest
Hang from rig
Plank
Burpees
Rest
X 3
Metcon
12 AMRAP
10 Box Jumps
20 DB snatchs (10 L, 10R)
30 sit ups
10 Box Jumps
20 DB snatchs (10 L, 10R)
30 sit ups
Rest 2 minutes
12 AMRAP
10 Burpees
20 DB clean (10 L, 10R)
30 Russian twist
80% effort today. Consider where you can catch your breath- hint it is at the ab moves!
Be deliberate about your box jumps and challenge yourself to go higher than you have in the past.
Breakdown the snatch: deadlift, zip your coat, punch the sky
Breakdown the clean: deadlift, elbow the person behind you, flip elbow through.
Be deliberate about your box jumps and challenge yourself to go higher than you have in the past.
Breakdown the snatch: deadlift, zip your coat, punch the sky
Breakdown the clean: deadlift, elbow the person behind you, flip elbow through.
Finisher
6 MIN
Plank Hold Tabata
forward, left side, right side- alternate anyway you desire, but do it!!
Plank Hold Tabata
forward, left side, right side- alternate anyway you desire, but do it!!