Monday 12/16/24

Workout

Warm Up

AMRAP 6 
20 seal claps 
10 banded pass throughs 
5 push ups to downdogs 
-with an empty bar 
3 snatch deadlifts 
3 hang high pulls 
3 power snatch 
3 snatch balance 

Strength 

EMOM 10 
3 bench press (all sets at 75-80%) 

WOD

3 rounds 
5 hang power snatch (95/65 75/55) 
5 lateral burpees 

10 hang power snatch (same weight)
10 lateral burpees 

15 hang power snatch (same weight) 
15 lateral burpees 

18 min cap 

To leave a comment type below then on the next screen type in your name and then click "comment as guest".