210305

THURSDAY 03/04/2021
EMOM 16
Min 1: 20 Second Plank Hold + 3 Push Jerk
Min 2: 8 Toes to Bar/Alt V-Up + 4 Power Clean

Scaled: 135 lb., Toes to Bar
Completed 16 rounds

FRIDAY SHIFT 03/05/2021
10 Min AMRAP (As Many Rounds and Reps As Possible in 10 Min)
10 DB Hop or Skip Over
5 DB Hang Power Snatch, Right
5 DB Hang Power Snatch, Left
10 Alternating Unweighted Lunges

Suggested Weight Range Men: 20-40# DB
Suggested Weight Range Women: 12-30# DB
Goal: 4-7 Rounds

Scaled: 40 lb. dumbbell
Score: 9 rounds + 10 dumbbell hop overs + 10 hang power snatches + 1 lunge

Warm-up 10 minute row: 2366, 2:06.7/500m