05012020

Furor-19 Cycle 1, Week 2, Day 4

Warm-up
3 Rounds
20 Walking Lunges
3 Inch Worms
10 Hollow Rocks

Mobility
3 min to work on T-spine mobility
(roll out, twisted supine stretch, etc.)
Here’s an excellent video on Thoracic Spine Mobility from Squat U

Strength
Minimal Equipment
3 Rounds
20 L-arm DB/KB Hang Snatches
-1′ Rest-
20 R-arm DB/KB Hang Snatches
-1′ Rest-

With Equipment
Power Snatch
2 x 5 PS @ 65%
2 x 3 PS @ 70%
1 x 3 PS @ 75%
1 x 3 PS @ 80%
3 x 5 Sn. Grip DL @ 100%

Met-Con
Minimal Equipment
18′ AMRAP
16 Pistols or Box Step ups or Reverse Lunges (8/leg)
18 DB/KB Push Presses (9/arm)
8 DB/KB Facing Burpees

With Equipment
18′ AMRAP
16 Pistols
12 DB Push Presses (50/35s – 2DB’s)
8 DB Facing Burpees

Extra Work
V-Ups
5 x 12