Wednesday

Warm-up
Warm-up
EMOM x 10:00 MINUTES
MIN 1 – :20/:20 SA DB Arnold Press
MIN 2 – :20/:20 SA DB Front Squat
MIN 3 – :20/:20 SA DB Deadlift
MIN 4 – :40 Sit-Thrus
MIN 5 – :40 Hollow Hold

COACHES NOTE — Keep DB out for Teaching.

Workout
Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Finisher
Metcon
FOR TIME*
21-15-9-15-21
Russian Twists
Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)