Warmup:
10 shuttle runs
With a dowel:
10 deadlifts
10 front squats
10 strict press
10 shuttle runs
10 deadlifts
10 front squats
10 push press
WOD Prep:
With an shared, empty bar:
10 deadlifts
(partner goes)
10 front squats
(partner goes)
10 push press
(partner goes)
Burpee Progressions
Load the bar:
Lightest for push press
Little heavier for front squats
Heavier for deadlifts
Complete the WOD with a partner in 17 minutes:
60 deadlifts
30 burpees
60 front squats
30 burpees
60 push press
30 Burpees
AMRAP in remaining time:
DB Snatch
May 1, 2024
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
