Core – 20/10Tabata
Hollow hold
Hollow rocks
Vsnaps
Vtucks
Heels to heaven
Scissors
Sit-ups
Glute bridges
Strength –
Back squat
2-2-2-2-2-2
WOD
8-1-minute rounds of: 10 burpees over the bar Max reps of power snatches
Rest 2 minutes between rounds.
Men: 155 lb. Women: 105 lb.
(You should have 25-30 seconds of snatches) try for 5 or more each rd.
Intermediate Option
8-1-minute rounds of:
8 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 135 lb.
Women: 95 lb
Beginner Option
8-1-minute rounds of:
5 burpees over the bar
Max reps power snatch
Rest 2 min