04/06/2018

Conditioning:

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For Time:

1000 m Row

80 Double Under

60 Double Dumbbell Russian Swing 50/35

40 Dumbbell Burpee

20 Dumbbell Alternating Lunge

10 Dumbbell Clean and Jerk

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CrossFit Weightlifting

1) 4 Sets:

3 Muscle Snatch + 3 Strict Press Behind The Neck (Snatch Grip)

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2) EMOM- 10 Min

1 Snatch Balance

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3) EMOM- 5 Min

1 snatch at a light medium weight

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4) EMOM- 5 Min

1 snatch medium weight

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5) EMOM- 5 Min

1 snatch at a medium heavy weight

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6) 3 Sets:

12 Hip Extensions (3 second squeeze)

30 Second Bunkie Plank

30 Second Hollow Hold

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