10.18
3 Snatch Push Press + 1 Overhead Squat: (Weight)
Metcon (Time)
SpongeBob Squarepants
For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Power Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
GHD Hip Raise (Weight)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep