Thirty Thursday

Apr 22nd, 2021

Category: Uncategorized

Thirty Thursday

Kerri

Warm-up
10 Snatch Grip Deadlift
10 Behind the neck snatch grip strict press
10 DB Uneven Push Up
300M Run

10 Snatch Grip High Pull
10 Behind the neck push press
10 DB Uneven Burpees
200M Run

10 Muscle Snatch
10 Drop Snatch Landing in Quarter Squat
10 Alternating DB Snatch
100M Run

Mobility
Hamstring & Calf
Rolling and Stretching

Strength
E2MOM12
2-Position Power Snatch
1. Mid-hang
2. Floor

WOD
30 Deadlifts 225|155
600m Run
30 Alternating SA Devils Press 50|35
600m Run

Level 3- 205|135
Level 2- 185|115, 40|25
Level 1- 135|95, 30|15
ADV – 275|185, 70|50

Extra Work – Conditioning
AMRAP 40*
30|20 Cal Assault Bike
20|15 Cal Row
10 Burpees

*short on time – scale to 20 minutes or 20|15, 15|10, 5