Skill and a sprint!

 

SKILLS:

5 Position Snatch

(High hang, Mid-thigh, Above Knee, Below and Floor)

* 6 sets every 2:30 working broken and unbroken sets every other round

* 65% for 1st and 2nd, 70% for 3rd and 4th, 70-75% for 5th and 6th set…

 

WORKOUT:

“DEATH WOD :)”

Calories on the Rower

Barbell Thrusters (65/95#)

Burpees

15-12-9

(6:00 cap)

 

Scale so you can push this one, but finish it…

 

Scale the barbell weight first then knock the reps down from there so all sets can be fast and unbroken…

 

POST WORKOUT ROTATOR CUFF:

*5# Plates only

5 Plate Angels

5 Plate Scaption Raises

10 Plate External Rotations

5 Cuban Presses

* 2 sets for quality on your own

Justin VanBeek

Written by: Justin VanBeek

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