Warm Up:

200M jog

Lateral lunge 30’

Burpee broad jump 30’

Spiderman lunge 30’

10 sit ups

10 Thread the needle*

*For thread the needle*

Video Courtesy of: Six Physio

WOD:

In 5 min:

30 Lateral Barbell Burpees

AMRAP Snatches, (75/55)

4 min rest, then…

6 rounds for time:

15 Ab-Mat Sit-ups

10 KB Snatch (53/35) (alternating)

For the barbell burpees, the jumps are lateral, meaning when you go down for the burpee the bar is to you side, not in front of you. Side jump over it.

Scaling:

Barbell Snatch –> As needed

Ab mat sit ups -> feet anchored

KB Snatch ->as needed

Cool Down:

Three Way Banded Shoulder/Lat Stretch*

*for three way banded shoulder/lat stretch*

https://www.youtube.com/watch?v=mv1DhlOBYEM

Video Courtesy of: Jason Brown