Jessica
Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic Stretch
B warmup:
Separate into three groups, two rounds of:
1 min ground to overhead with plate. 25/15lb
1 min of lunges
1 min single arm RKB Swings, alternate arms every swing
Workout Warmup:
DU/Flutter kick Tabata:
Alternate 20 sec of DU's (or DU practice) and flutter kicks, 10 seconds of rest for 16 rounds(8 minutes)
Workout:
10 min AMRAP
3 burpee box jump-overs
3 DB snatches 50/35lbs (each arm)
6 burpee box jump-overs
6 DB Snatches 50/35
9 burpee box jump-overs
9 DB Snatch....continue this pattern for 10 min.
Lift:
Snatch
On the two minutes for 8 rounds
1 hang squat snatch+1 squat snatch from ground+1 snatch balance
Skill:
8 minutes to accumulate max reps of ring MU's