Warmup:
Two groups:
1 – Mobility of shoulders and t-spine: Foam roll, flat back shoulder flexion, dead bugs, and t spine rotations.
2 – Proper Rowing Technique and Hamstring Mobility
Lift:
Snatch Technique & Mobility
WOD:
15 minute cap:
1000 m row
Bear Crawl
Then… with remaining time:
5 ring rows / or 5 pullups / or 5 chest to bar pullups
10 second (heavy) dumbbell overhead hold /or handstand hold against wall
15 snatch
20 burpees over the bar
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
