Wednesday 290519

Power Snatch

5RM, then 90%x5x2


3 Rounds for Total Time:

200m Run

20 Kettlebell Sumo Deadlift High Pulls, 32kg/24kg

20 Wall Ball, 20# to 10'/14# to 9'

200m Run

1:00 Rest

TIMECAP: 16:00

GEAR: 3


Extra Work: Prehab Circuit 1

EMOM 12, alternating:

a) Assault Bike 0:45 @ 6

b) 6 Cossack Squats/side

c) 0:45 Double Kettlebell Front Rack Wall Sit

d) 6 Hollow Rocks + 5 Tuck-Ups + 4 V-Ups