OPEN WORKOUT 21.2
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
AKL LADIES
MOBILITY/SPECIFIC PREP
5 min Dynamic Stretch
STRENGTH SUPERSET
DB Travelling Lunges
20-18-16
Ascending Weight each Round
Seated DB Shoulder Press
12-10-8
Ascending Weight each Round if possible
CONDITIONING
Every minute, on the minute, for 20 minutes:
Minute 1 – 8 Double DB Clean and Press
Minute 2 – 12 Kipping Knees 2 Chest or Lying T2B
Minute 3 – 15/12 Wall Balls
Minute 4 – 12/9/6 Cal Ski Erg
Minute 5 – REST
