Warm Up:
Warmy (this will be cut in half, not down and back) then…
1 Suicide
10 barbell bent over row (bar weight only)
10 knee to elbow push up’s how to K2E push up
1 x 25yd Sideways Shuffle sideways shuffle
1 x 25yd stepping hamstring stretch stepping hamstring stretch
1 x 25yd lunge with twist lunge with twist
10 burpees
Weightlifting:
Hang Power Snatch hang snatch how to
3 @ 50%,
3 @ 60%,
3 @ 65%, finish with 2 x 2 @ 70%
**rest is less than 1 minute up to 70%. 2 minute rest between last 2 sets.**
The percentage is based off of your 1RM – guess if you don’t know. 15 minute time cap.
Xfit WOD:
In teams of two:
50 deadlift (135/95)
50 pull-ups
50 KB swings (53/35)
50 air squat
50 box jump (24/20)
50 push press (95/65)
150 abmat sit-ups
15 minute time cap.
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