WARM UP:
2-3 Rounds
15 Knuckle Drags Video (Can sub good mornings)
15 Glute Bridges Video
15 Air Squats or :20 Squat Hold
WOD:
#threepeat
With a running clock
A. On the 0:00…
3 Rounds:
20 Jumping Lunges (10 Per Leg)
20 Single Arm Hang Dumbbell Snatches Video KB Snatch Video
(Extended LCF Ohana member James Hobart with the demo)
B. On the 7:00…
3 Rounds:
20 Jumping Lunges (10 per Leg)
20 Single Arm Power Cleans Video KB Hang Power Clean Video
C. On the 14:00…
3 Rounds:
20 Jumping Lunges (10 per Leg)
20 Singe Arm Dumbbell Thrusters Video KB Thruster Video
*If the 3 round sets takes less then 7 minutes to complete you will rest the remainder of the time
*On each of the 3 dumbbell/KB movements we’ll alternate hands every 5 reps
Dumbbell – Rx would be 50/35 or whatever DB or KB you have.
