AMRAP 3: DB Snatches + Burpees

Single Leg Deadlift

Athletes will spend 12 minutes working of 4 sets of 10 reps.

1 set = BOTH LEGS!

4 x 10 @ 20 - 30% of 1RM

* NOTE: if 20-30% is not a manageable weight, then scale down the weight to focus on technique

WOD

3 minute AMRAP

6 DB Snatches
6 Burpees

Rest 1 minute, repeat 3 times for a total of 4 rounds.

*Alternate arms each SET of snatches i.e. start with 6 on the right, 6 burpees, then 6 snatches on the left...

We are getting pretty excited to see this Coach back in the gym very soon! Welcome home Coach Chris and Sam! 

We are getting pretty excited to see this Coach back in the gym very soon! Welcome home Coach Chris and Sam!