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Munday Funday 3/23

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Oly

For those w/ equipment at home. . .

Every 2:00 x 5 sets

3 Pause Snatch + 1 Pause OHS

*1 second pause at the knee on the snatch, 1 sec pause in the bottom of the OHS

For those without. . .

Use a sandbag or DB if you have one.  If not, use a loaded water bottle (heavy as you can handle) and perform the movement bi laterally

WOD

For those with equipment at home. . .

A.Every 1:30 x 3 sets

6-8 Snatch grip RDL @ 4 seconds down

B. Every 2:00 x 6 sets

Odd sets: 10 Russian KBS 70/53 + 200’ shuttle sprint (25’down/back x 4)
Even sets: 8 pull-ups + 10/8 cal AB

For those without. . .

A. Find a heavy odd object and perform 6-8 sumo deadlifts @ 4 seconds down

B. Use an odd object or water bottle for swings on the odd sets, for the even sets use one of the pull up mods + 10-15 burpees https://www.youtube.com/watch?v=vGAK2-_kn1U