Tuesday, 110618 Fu

Coach Sean – 237# X 5 Snatch for wodapalooza qualifier

Warnup:

Warmup:

2-3 mins of rolling out

3 min bike @:30H/:30E

AMRAP 6 @W-U Pace

6 MED ball DLs

6 MED ball G2OH

6 MED ball OH lunges

6 MED Ball seated Russian twist

3-4 mins of mobility

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Function:

Weightlifting / Strength:

A. Push-ups / weighted push-ups: (-2) x 3

A2. Tabata HS Hold

K

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Conditioning:

1k row

10 devils press 50/35’s

10 alt front rack step ups

Rest 3 minutes between sets

X 3

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Becomplete:

1. Double KB front rack step ups x 5-6 reps each leg x 5 sets

2. DB Plank row: 3 sets x8-12 reps

3. 120′ Farmers carry x 5. Heavy. Rest 2 min

4. Lying weighted external rotations: 3 sets x12 reps

5. Crossover symmetry

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