Warm-Up:
3 rounds of: 10 Air Squats 10 Push-ups 10 Sit-up - Standards 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.
Skill Work:
Plank Hold 3x Max Hold Rest as needed between efforts.
WOD:
Tabata Push Jerk, 95/65 lbs Rest 3 mins Tabata Chest-to-bar Pull-up Rest 3 mins Tabata Push-up Rest 3 mins Tabata Hang Power Snatch, 95/65 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
3 rounds of: 10 Air Squats 10 Push-ups 10 Sit-up - Standards 10 Back Extensions 10 Pull-ups 10 Dips This is not a timed workout.
Skill Work:
Plank Hold 3x Max Hold Rest as needed between efforts.
WOD:
Tabata Push Jerk, 95/65 lbs Rest 3 mins Tabata Chest-to-bar Pull-up Rest 3 mins Tabata Push-up Rest 3 mins Tabata Hang Power Snatch, 95/65 lbs The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
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