WARMUP
7 min on clock
5 cal bike
10 windmills each arm
10 second hold - straight leg bend from hips - hanging arms
big breath and extend a little further for 10 more seconds
5 inch worms
5 static air squat holds - hold, then deep breath, knees out dip further
repeat
5 cal bike
10 windmills each arm
10 second hold - straight leg bend from hips - hanging arms
big breath and extend a little further for 10 more seconds
5 inch worms
5 static air squat holds - hold, then deep breath, knees out dip further
repeat
Snatch & OH Squat
1 hang snatch + 1 oh squat
1 snatch + 1 oh squat
form first then add weight
1 snatch + 1 oh squat
form first then add weight
12 minute EMOM
odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat
even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat
Annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
Double-unders
Sit-ups
