warm up/workout; 3 rounds for time of:
3 inchworms + 250m row + 15 air squats + 10 devil press, pick load
light to moderate with devil press
1 box jump + 2 alt db snatch, pick load + 2 box jumps + 4 alt db snatch + 3 box jump + 6 alt db snatch…. so on a so forth
continue adding 1 box jump and 2 alternating db snatch reps each round until time expires.
modifications- step ups for box jumps each leg = 1 rep. single arm Russian swings for db snatch.
Emom 12: alternating
10 GHD Hip extensions
10 Toes to Bar
modifications- weighted good mornings for god hip extensions. knees to elbows for toes to bars.