Lokal Class April 22,2024

Warm up:

10. Calorie bike

10. PVC Kang Squats

10. PVC Windmills

10. Catcows

10 Slow Jefferson Curls

Movement Prep:

5 Snatch Deadlift

5 Snatch Pull

5 Snatch High Pull

5 Muscle Snatch

5 Power Snatches

Strength:

In 12 Min Build to your 1RM Deadlift for today

Start with 50% at 5 Reps then 3 reps at 60% then build to a Single heavy for the day

Metcon:

Metcon 4 Rounds (QUARTERFINALS WOD 1)

1 Min Max Snatches (135/95)

1 Min Max Calorie Row

1 Min Max Double Dumbbell Step ups (50/35)

Rest 1 min