150220 Friday – “Thunderball”

 Mobility: Forearm & Wrist Mobility.


Skill Practice Warm Up:  Start light and spend 10 minutes working up to a challenging bench press single. Do that weight for 2 – 3 more reps.


Workout:  “Thunderball” – As many rounds as possible in 16 minutes.

10 L/10R dumbbell hang power snatches (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

40′ right dumbbell overhead walk lunge(same)

10 L/10R dumbbell hang power snatches (same)

40′ left dumbbell overhead walk lunge (same)

Row (Performance: 600m, Athletic*: 500m, Health: 400m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds.

Scale-up option: 53/35lb kettlebell.

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Compare To:  New Workout!


Optional Cash out: None.

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