Joints/10’s
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Stem Riser x 4 reps
Interval 2 – Air Chair Swing x 4 reps
STRENGTH/SKILL
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
METCON
Open WOD 15.5
Rounds of 27-21-15-9 reps of:
– Row for calories
– Thrusters @ 95 lbs / 65 lbs
Scaled @ 65 lbs / 45 lbs
ACCESSORY WORK
One set of:
10 Tuck to V-Up Complexes
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
ACCESSORY WORK
One set of:
10 Tuck to V-Up Complexes
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed