04012020

31
Mar

04012020

Furor-19, Week 3, Day 3

Warm-up
3 Rounds
14 Spidermans
14 A-frame Toe Touches
14 Vertical Leaps
Mobility
1′ per Side,¬†Twisted Supine Stretch

Strength
Dumbbell or KB Overhead Squat
8′ Alt. EMOM
0:00 min 12 OHS (Right Arm)
1:00 min 12 OHS (Left Arm)
*You may need to power snatch the weight to overhead position, then do overhead squats. This is ok. This also may be very difficult for some to have the mobility required. If you cannot safely get into the squat, then slightly squat to a chair.
**If you do not have equipment, use a broom or some kind of pole and practice OHS position (15 reps EMOM).

WOD
For Time
150 Kettlebell Swings (53/35#) or less
Every 2′ until you finish, including the start, 16 Jumping Lunges

Extra Work
Accumulate 5′
Arms extended at your side, straight out (in a t shape)

If you have equipment

Strength/Oly
Tall Snatch warm-up, 4 reps ea. position
Snatch
Every 2′ for 12′
1 Squat Snatch @ 75 – 80%
*Do not go above 80%!!

WOD
For Time
150 Kettlebell Swings (53/35#) or less
Every 2′ until you finish, including the start, 16 Jumping Lunges