08
04 '20
“QUARANTINE DAY TWENTY TWO”
United by movement
Workout 4
9min AMRAP
30-20-10
Alternating hang dumbbell clean and jerk
Butterfly situps
Directly into
30-20-10
Alternating hang dumbbell snatch
Butterfly situps
Dumbbell at 50/35
BURN
For time:
400m run
21 thrusters
21 burpees over
400m run
15 thrusters
15 burpees over
400m run
9 thrusters
9 burpees over
400m run
Note: Pick the load and the object for your thrusters. Perform your burpees over whatever you’re using for your thrusters
Accessory work
Conditioning
5min double unders
Weightlifting
Split jerk press 10-10-10
Core
30 V-ups
Maintenance/Mobility
Seated straddle 4min
Straddle 3min
Sumo squat hold 2min
Cobra 1min
