Strength

10 min work up to 75%

Snatch for the day

Wod

4:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace

3 Rounds (low intensity):

3 Slow Wall Squats – Video

4 Inchworms – Video

5 Russian Baby Makers – Video

3 Rounds (moderate intensity):

5 Suitcase Deadlifts (each side) – Video

30 Double-Unders

10 Russian Kettlebell Swings (chest-level)

30 Double-Unders

15 AbMat Sit-Ups

Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a light kettlebell.

3 Rounds (low intensity):

4 Scap Retractions – Video

8 Superman Rocks

16 Overhead Circles (8 each direction) – Video

Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

4:00 Erg Bike (or Ski, Row, or Run):

Minutes 1+2 – Light Pace

Minutes 3+4 – Moderate Pace