Warm-up Prep (10-15 Minutes)
10 AMRAP (Not for Time)
5 Empty BB Push Presses
10 High Knees
10 Butt Kickers
:30 Couch Stretch each leg
Strength/Skill - Push Press
6 Reps at 62% of 1 RM
WOD (Workout of the Day)
"Death by Hang Power Snatches"
Each Minute add a rep till you cannot complete the amount of reps you are on in that minute.
Incorporated Energy Systems in WOD: Phosphagen
- Our goal for this workout is to target 15-20 minute mark
- It starts off easy, but gets increasingly hard, especially around the 6 minute mark. Keep an even pace in the first 6-8 minutes, don't go as fast as possible which will save your breath for the successive minute. After a certain point you will not have a choice but to go full steam. Pace yourselves.
- Score is the last minute completed plus reps in the failed minute
*Scale accordingly if any exercise cannot be performed RX