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Cardio Core today at 9am!

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Warm up:  Barbell Warm up (10 minutes)

Strength:  Hang Power Snatch 

EMOM 10

2 Hang Power Snatch

  • start at 50-60% and build throughout the EMOM
  • Beginners keep it light and focus on technique
  • post heaviest weight to the board

Metcon:  For time

2 Rounds

50 DB Alternating hang snatch 50/35#

20 Wall ball 20/14#

immediately into

2 rounds

50 Push Press 75/53#

20 Pull-up

  • 15 min time cap

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Cardio Core 

Every 2 minutes for 5 rounds (10 minutes)

15/12 Cal Row

15 Box Jumps 24/20′

Rest 3

Every 2 minutes for 5 rounds (10 minutes)

15/12 ABC

7 Devils Press 35/25#

Rest 3

Every 2 minutes for 5 rounds (10 minutes)

20 DB alternating snatch

20 Air Squat