“QUARANTINE DAY NINE”
Backout *at home*
Weightlifting
Hip snatch
5-5-5-5-5
Note: This is meant to be light and snappy. Technique focus. Use a PVC pipe, a broomstick or anything that will allow you to perform the movement.
5 rounds for time:
10 squat jumps 12inch
10 shoulder taps
Note: Find 2 objects about 12inches high. Squat between the objects and jump to land your feed on the objects.
Blackout *limited equipment*
5 rounds for time:
5 dumbbell snatch right 50/35
5 single arm overhead squat right 50/35
5 dumbbell snatch left 50/35
5 single arm overhead squat left 50/35
50 double unders
Heatlh
35/20
Single unders
Firebreathers 70/50
Pyro weightlifting W6D2
Primer
Snatch press
3-3-3-3-3
Note: Focus on position and prime the shoulders
Snatch
1-1-1-1-1-1-1
Note: Build up to your max for the day
Conditioning
15min run EZ pace