Monday April 5, 2021

Warm up: 5 min AMRAP

5 goblet squats
5 scap pull-ups
5 dB snatches each side
5 seal to downward dog

Strength: hang squat clean

3 reps every :90 x 15 min

Workout: 15 min Cap

21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups

-Into –

72 Alternating Dumbbell Snatch (50s/35s)

T1: modify and scale as needed
T2: as written. (35/25 for 45+ year old)
T3: 9-6-3 burpee bar mu

extra:

sometimes you gotta do what you donโ€™t wanna…

21-15-9/16-12-8
cal row
50 dubs or 150 singles

rest 2 min

repeat

Sunday, April 4th, 2021 at 7:14 pm / WODS