Blog Search

“Snaggle” – Friday 12-8

By: 0

Warm-up

Partner Up!

P1: 5 Manmakers

P2: Moon the Sky

Switch

P1: 5 Manmakers

P2: Burpee Box Jumps

Switch

 

 

Strength

10-8-6-4-2

Dumbbell or KB Clean and Jerk*

Hands must stay on Dumbbells. Work up to a heavy double. No dropping the DBs

 

*Superset with Strict Toes to Bar or straight leg raises on the pull up structure with back support

 

WOD (20 Minutes)

3 Rounds

15 DB/KB Hang Squat Cleans (50/35)*

15 Burpee Box Jumps

 

*Can also sub (115/75) or kbs for this workout

 

Extra Work

5 Rounds, each for time

50 ft Front rack Lunge (155,105)

Max Effort Shoulder to Overhead

Rest 2 Minutes