BARBELL COMPLEX – Snatch and Overhead Squat
On the 2:00 x 6:
1 Power Snatch
2 Overhead Squat
1 Squat Snatch
* Athletes can reset on the floor for squat snatch.
INGUZ WOD
“OVER AND OUT”
For Time:
20 Power Snatches (95/65#)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65#)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65#)
* There is a 15 minute time cap on this workout. Post time to the whiteboard.
HOME GYM
40 Jumping Squats
20 Burpees Over an Object
40 Overhead Lunges (in-place)*
20 Burpees Over an Object
40 Jumping Squats
* Hold a household object overhead in one or both hands
MOVE 45
With a 24 Minute Clock…
3 Rounds:
(40 Seconds Work : 20 Seconds Rest)
Station 1: High Plank
Station 2: Side Plank
Station 3: Forearm Plank
Station 4: Side Plank
Directly Into…
AMRAP in Time Remaining:
10 Calorie Bike
10 Single Arm DB Push Press (10 each side)
20 Double DB Russian Swings
10 Double DB Deadlifts