friday

Warm-up

​1:00 Jumping Jacks
into...
AMRAP x 4 MINUTES
4 Alt. DB Snatch
4 Smooth Burpees
4 Box Jumps Over

*In DB Snatch -- focus on extension through the middle and fast punch!
**In Smooth Burpees -- focus on sprawl back and efficient stand-up (no rigid push-up)!
***In the BJO -- focus on solid landing and smooth turn on top of the box!

21.2 rx

For time
10 db snatches (50/35)
15 burpee box jump overs (24/20)
20 db snatches
15 burpee box jump overs
30 db snatches
15 burpee box jump overs
40 db snatches
15 burpee box jump overs
50 db snatches
15 burpee box jump overs
*20 min time cap*

21.2 scaled

For time
10 db snatches (35/20)
15 burpee box step overs (20/20)
20 db snatches
15 burpee box step overs
30 db snatches
15 burpee box step overs
40 db snatches
15 burpee box step overs
50 db snatches
15 burpee box step overs
*20 min time cap*

21.2 foundations

10 db snatches (10/10)
15 burpees
20 db snatches
15 burpees
30 db snatches
15 burpees
40 db snatches
15 burpees
50 db snatches
15 burpees
*20 min time cap*