Workout – Metcon (AMRAP – Rounds and Reps)
TOMBSTONE
11.1/14.1
10:00 Amrap
30 Double Unders
15 Power Snatch (75/55)
TARGET SCORE
Target number of Rounds: 7+ rounds
Minimum number of Rounds before scaling: 5 rounds
SCALED OPTION
10:00 Amrap
30 Single Unders
14 Alternating Dumbbell Snatch
Skill – Warm-up (No Measure)
Advance:
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
* On the Chair Position, really have athletes focus on getting their head behind their arms while looking at the bar at the back of their swing. * (Knees up, Look at the bar!)
Cooldown
Mobility
Warm-up (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
* If time permits