Friday (2020JUN12)- WOD

Warm-up:

Dynamic warm up

Tabata format

• Frankensteins
• Butt Kickers

• High Knees

• Squat Jumps

• Burpee Lat Hops

• Pike Push Ups

• Tuck jumps

• PVC OHS

 

Focus: 

EMOM 6

Snatch pull

High hang snatch

Hang snatch 

1 ” below the knee

Snatch 

 

WOD:  30 Mins

4 min Amrap

9 Snatches 95/65

6 Box Jump overs

Rest 4 Minutes

Every 2 Min for 12 Min

20 Air Squats

200m Run ( Gym Row 20/15 cal) – 1 min Cardio

Rest 4 Minutes

6 Min Amrap

12 Strict Ring Dips

12 Strict Pull Ups ( ring, door or table rows ) 

 

Recovery:

go for a walk