Skill Work
L-Sits and Agility
20 min AMRAP of:
10 DB Right-Arm Hang Power Snatch
10 DB Left-Arm Hang Power Snatch
20 DB Swings
40 DB Goblet Lunges
The DB loading is 20% of your bodyweight.
Compare to 03/10/11.
Finale: 50 Push-ups in as few sets as possible, and spend some time in a deep spiderman lunge between sets.
Everybody was burpee fighting!!! (yes, it's cheesy,
but it doesn't matter - that song is now stuck in your head!)
3 comments:
20 min AMRAP of:
10 DB Right-Arm Hang Power Snatch
10 DB Left-Arm Hang Power Snatch
20 DB Swings
40 DB Goblet Lunges
15#
3 rounds
+ 10 DB RA HPS
+ 10 DB LA HPS
+ 20 DB swings
+ 19 DB goblet lunges
20 min AMRAP of:
10 DB Right-Arm Hang Power Snatch
10 DB Left-Arm Hang Power Snatch
20 DB Swings
40 DB Goblet Lunges
Loading 30#
6 Rounds
+ 10 DB Rt-Arm Hang Power Snatch
+ 7 DB Lt-Arm Hang Power Snatch
40#
4 rounds
+ hps's
+ swings
*next up ... 5 rounds*
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