My two kids sweating it out together
Warm up
10 Med ball speed skater
10 split lunge dumbell clean with MB
10 squat jump
10 ps Dbell snatch
16 banded face pulls
8 renegade row with a push up
Strength
3 Position Power Snatch, pick load
Every 1 min for 10 mins.
High hang, mid hang, floor.
Build weight for first 5 mins, then hold across for last 5 mins.
WOD 1
Barbell Cycling – Ladder – Barbell Loading – 55% of 1RM
On the Minute x 6:
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
FINISHER 2-3 rounds
- MEDIAL DELTOID with a 3 sec slow lower, thumbs up
- Banded Front raise, place band under feet
- 10 ps Kettlebell overhead press
- Bent over DB reverse flys
Floater
- 5 rope climbs
- 10 T2B or dowel or knees