Warm up
1 minute row
Practice diuble unders for 3-5 minutes
20 floor to overheads
Then
Begin practicing power snatches with an pvc/ empty bar
Increase weight as it seems fit
Get as close to the rx as possible
Weight should feel light and relatively easy to move
Open 14.1
AMRAP10
30 Double-Unders
15 Power Snatches 75/55
Post workout -any order
50 cal row-easy pace
50 dips
50 sit ups
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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