10-9-8-7-6-5-4-3-2-1 reps of:
Pull-up
Dumbbell Bench Press
Front Squats
*Pick a difficulty that allows you to perform the reps mostly unbroken, with minimal rest between sets.
This workout is not for time.
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WOD: Thursday
A. Ten sets of:Muscle Snatch + Hang Power Snatch + Hang Squat Snatch* Complete as a set and build in weight. B. For time:24-18-12 reps of:Single dumbbell Overhead Squats *Burpees *Choose your own weight that allows for good movement.Repetitions to be split evenly between sides but can be broken into smaller sets. Eg. 24 reps (12 reps each side: 6 left, 6 right, 6 left, 6 right).