04172020

16
Apr

04172020

Furor-19 Cycle 1, Test Week, Day 4

Warm-up
2 Rounds
20 Squat Jumps
10 A-frame Toe Touches

Mobility
60 sec Seated Twisted Arms Stretch (ea. side)

Strength
Minimal Equipment
Warm-up DB/KB weight for a 3 – 5′
then,
2′ AMRAP
DB/KB Snatches Left Arm
– 2′ Rest –
2′ AMRAP
DB/KB Snatches Right Arm
*Record number of reps for each arm

With Equipment
Power Snatch
Find 3 RM Touch & Go
*Cannot sit the weight down, must touch and go from the floor each rep.

Met-Con
Minimal Equipment
10 Rounds
10 Burpees
10 V-ups

With Equipment
7 Rounds
10 Burpees to 6″ Target
10 T2B

Extra Work
10′ EMOM
Choose one of the following to do every minute:
20 – 30 sec Handstand Hold or Plank
12 Shoulder Taps
15 – 25′ Handstand Walk