11.5.21 Workout of the Day

“Always on time Julie” 🏃‍♀️

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Barbell
Snatch Complex: On the every 1:30 x 5
1 power snatch + 1 hang squat snatch
-All sets are performed 75-80% of 1 RM squat snatch.

“Great Balls of Fire”
AMRAP 15
Max calorie Echo Bike/Ski/Row
On the minute [starting at the 0:00]
10 wall balls (20/14)

Interval
On the every 4:00 x 9
500/400 m row or 400 m run
12 double KB/DB DL (50/35’s)
15 medicine ball sit-ups (20/14)

-Goal is sub 3:15/ round.-