April 8, 2020
EQUIPMENT VERSION
Dumbbell/Kettlebell Strength Primer:
3 sets: (each arm)
5 Dumbbell/Kettlebell Snatch
4 Lateral Lunge to Press
3 Single Arm DB/KB Overhead Squat
Switch arms, then rest as needed between sets.
Metcon:
A. 0:00 – 7:00
3 Rounds of:
20 Jumping Lunges
20 Single Arm Sumo-Deadlift High Pull (DB or KB)
B. 7:00 – 14:00
3 Rounds of:
20 Jumping Lunges
20 Dumbbell/Kettlebell Hang Power Cleans
C. 14:00 – 21:00
3 Rounds of:
20 Jumping Lunges
20 Dumbbell/Kettlebell Hang Power Snatches
NO EQUIPMENT VERSION
Strength Primer:
3 sets: (each arm)
8 Odd Object Ground to Overhead
8 Lateral Lunge to Press (4/4)
8 PVC or Broomstick Overhead Squat
Rest as needed between sets.
Metcon:
A. 0:00 – 7:00
3 Rounds of:
20 Jumping Lunges
20 Odd Object Sumo-Deadlift High Pull
B. 7:00 – 14:00
3 Rounds of:
20 Jumping Lunges
20 Odd Object Hang Power Cleans
C. 14:00 – 21:00
3 Rounds of:
20 Jumping Lunges
20 Odd Object Ground to Overhead
