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.
Compare To: New Workout!
Optional Cash out: None.