COMP [A]AMRAP 7 mins: Double Unders and Dumbbell Snatches
Complete as many rounds as possible in 7 mins of: 21 Double Unders 14 Dumbbell Snatches, 32/22 kg
Nothing assigned for June 18, 2019
Warmup - 18/6/2019Warmups : 1
Warmups 1 Rest as needed between sets.
3 x Cossack, Samson, Pigeon complex Overhead Squat x 10 Broomstick deadlift with hold x 10 reps OH Lunge x 10 Inchworm pushup x 10 reps Broomstick Push Press x 20 reps Wrist extension x 6 Side to side wrist x 6 Backward wrist stretch x 6 Child pose on wall (shoulder stretch) 3 Rounds (Competent HSPU) Hollow rock x 10 Inverted shoulder opener (video) A-frame push up x 10 (video 10 strokes on the rower or 10 cals on the bike (Novices 1 round + kick up to HS progressions) Then (% of starting weights) 2 x 50% Deadlift + 2 x HSPU (or scaling) Samson Stretch 2 x 75% Deadlift + 2 HSPU (or scaling) Fig 4 Stretch 2 x 100% Deadlift + 2 HSPU (or scaling) Tricep Stretch