Warmup:
Burgener Warmup with barbell
2 rounds:
5 active shoulders
5 beat swings
5 ring rows
1 round:
Dumbbell snatch technique:
5 dumbbell snatch shrug/arm
5 dumbbell snatch shrug and pull/arm
5 dumbbell muscle snatch/arm
5 dumbbell power snatch/arm
WOD:
“Joshie”
With a twist:
12 minute AMRAP:
ALTERNATE rounds with a partner:
dumbbell snatches, 10 reps, right arm
5 kipping pull-ups/ring rows/ box pullups
dumbbell snatches, 10 reps, left arm
5 kipping pull-ups/ring rows/ box pullups
SWEAT 45 – May 3, 2024
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
