CFT 04062020
Warm-up
3 Rounds
20 Quadruped opposites
20 Facepulls
10 Shoulder taps
10 Calf lifts
10 SLSD R leg
10 Hip thrusts
4 rounds:
2 min bike
2 min row
2 min ski
*Moderate pace quick transtions
6 x 1.1.1.1.1.
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
EMOM x 5
:30 sec assault bike cals
:30 rest
*Score is AB cals
EMOM x 5
:30 Max burpee box jumps overs
:30 rest
AT HOME MODIFICATIONS
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!
AAB- Sprawls