At Firewall Workout:
Build for 15 minutes:
1 Power Snatch +
1 Squat Snatch
3 Rounds for Time:
25 Overhead Squats (75,55)
75 Double-unders
At Home Workout:
EMOM x 16:
Minute 1 – 5 Right Arm Windmills
Minute 2 – 5 Left Arm Windmills
Minute 3 – :45 Hollow Hold
Minute 4 – :45 Plank
3 Rounds For Time:
18 Right Arm Overhead Lunges
18 Left Arm Overhead Lunges
24 Right Arm Push Presses
24 Left Arm Push Presses
Goal: <8:00
CAP: 12:00
STIM: If unable to keep arm locked out overhead while lunging safely, switch to the front rack position instead. Practicing rebounding the Push Press immediately into the next rep as the weight is returning to the shoulder each time. This should be a relatively quick workout today.