Tuesday Feb 6th

Tuesday Feb 6th

Warm-up
With 1 DB, 2 rounds per side
5 RDL (1 leg)
5 muscle clean
5 strict press
5 snatch
5 windmills (https://www.youtube.com/watch?v=WeImkRLwU-M)

coaches notes: go over the windmill exercise as lots haven’t done this on its own.
athletes notes: not a heavy db here but not really light either.
Strength Accessory
Bent over row
Heavy DB,
1 arm at a time
4 sets:
6 right
6 left
6 strict ring dips
rest as needed between sets. Change weight as needed
Metcon’s

For reps and rounds:

amrap in 5 minutes
20 KBS @ 24/16
50 DU

rest 2:30
amrap in 4 minutes
15 WB @ 20/14
15 Burpees

Rest 2 minutes
amrap in 3 minutes
10 KBS @ 24/16
30 DU

Rest 90 seconds
amrap in 2 minutes
10 WB @ 20/14
10 Burpees

Rest 1 minute
amrap in 1 minute
Max burpees