6.21.2022 SCALLYWAG


Family Affair

WARM-UP:
“Iron Scap”
2 Rounds of:
Bike 15 Cal followed by Snatch Warm-up
Dynamic Stretch

STRENGTH:
3 Position Squat Snatch (Bottom to Top)
2 Reps EMOM for 4 min.
1 Rep EMOM for 4 min.

WOD: SCALLYWAG

For Time:
12 Squat Snatch 115/80
20 Burpee Box Jump Overs 24/20
12 Squat Snatch 115/80
2 min. Rest
8 Squat Snatch 135/95
20 Burpee Box Jump Overs 24/20
8 Squat Snatch 135/95

ICING:
Tabata Bike for Calorie
KOT!!!!