Strength:
Deadlift
5-5-5-5-5 (plus 3 warm up sets of 5)
WOD:
40-30-20-10
Alternating Dumbbell Snatches
Dumbbell Front Squat (hold like a goblet squat)
Overhead Walking Lunge
Let’s pick up some heavy things and put them down too! We’ll warm up with 3 sets of 5 and then work through 5 working sets of 5 reps. The goal is to get up to about 85% of your one rep max. BUT, only if you can do it with perfect form. Push with your legs, don’t pull with your back, Your Coach will be keeping a very close eye on form – no rounded backs!
After that we will take on descending reps of alternating dumbbell snatches, dumbbell front squats, and overhead walking lunges.
So, let’s talk about these movements (and we’ll be sure to review them in class too.)
Dumbbell Snatch: From the floor each time. Maintain a tight core and back, use your legs and your hips to pop that dumbbell overhead – don’t pull with your back! Get it up and lock it out overhead Your Coach will review the proper movement for this in class today.
Dumbbell Front Squat: You are going to hold the dumbbell in a goblet squat position (like you would if you were using a kettlebell) and then squat. Both hands on the dumbbell at your chest. Your Coach will go over this in class.
Overhead Walking Lunge: There is an even number of reps each round, so go ahead and split these up as you’d like, but you want to be sure to do the same number on each side – both lunges and the dumbbell in each hand overhead. The Coach will review this movement as well today.
Time Cap: 14 minutes
