Thursday 03/30/23

 

Workout

Warm Up

3 sets on an 8 min clock 
20 jumping jacks 
3 supine rope climbs 
3 foot hold to stand on rope 
-with and empty bar 
3 snatch grip deadlifts 
3 from the pocket high pulls 
3 muscle snatch 
3 hang power snatch 

Strength 

10-8-6-4-2 (take 12 mins) 
Power snatch (build) 

WOD 

EMOM 15 (:30 on/off)
Min 1- Rope climb
Min 2-DB hang power cleans (40/25 30/15)
Min 3-DB front squats (same weight) 

 

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Nicole MelchioneComment