CFT 03292020

CFT 03292020

Warm-up - On your own. Focus on stretching lats, triceps, and back. Warm up legs, hips, and core


4 rounds:
2 min bike
2 min row
2 min ski
*Moderate pace quick transitions

6 x
High-hang Snatch

*Drop after every rep, pick it back up and then go again.
*every time you pick off floor, do a good snatch deadlift
*Work up to challenging.

Deficit Snatch deadlifts
3 x 12 @heavy but perfect

6 min AMRAP:
50 slam balls
50ft OH DB lunge (right arm 25ft left 25ft)

rest 2 min

6 min AMRAP:
8 chest to bars
8 burpees to target


Bike/row/ski- run, slow burpees, Jump rope

High-hang snatch- use a broom!
Snatch deadlift- go deficit but work the form with your broom!

Slam balls- use a pillow
Lunge- grab ANY heavy-ish object
Chest 2 Bar- table pull ups


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