30-20-10

Apr 23rd, 2020

Category: Uncategorized

30-20-10


AT HOME FITNESS – Live coached WODs on Zoom at 8am & 530pm. Check our Class Schedule for all upcoming times. Click the link to join—->https://zoom.us/j/491227192

Warm Up
3 Minutes of
5 Burpees
5 Bent Over Rows
5 Jumping Squats

2 Minutes of
5 Burpee to Ground to OH
10 180 Squat Jumps

1 Minute of
Hug Good mornings

Strength
EMOM10
Deadlift- 2 Reps
3 Second Eccentric Lowering

*If you only have access to lighter weight increase the reps and/or the time on the way down to make this challenging.

WOD
30-20-10
Power Snatches (115,75)
Front Squats
Burpee Lateral Jumps

Single Arm Version
40 Alternating Single Arm Snatches
20 Right Front Rack Squats
20 Left Rack Squats
30 Burpee Lateral Jumps

30 Alternating Single Arm Snatches
15 Right Front Rack Squats
15 Left Rack Squats
20 Burpee Lateral Jumps

20 Alternating Single Arm Snatches
10 Right Front Rack Squats
10 Left Rack Squats
10 Burpee Lateral Jumps