Workout for Thursday, July 15th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout

Warmup:
5-7 minutes

Part A:
4 Rounds:
:45 work / :15 rest
– Push-up + Alt SA DB Renegade Row
– Flutter Kick
– Alt Spiderman Plank

15:00 AMRAP:
Run to fence and back
30 Alt DB Snatch
Run to fence and back
30 FR Forward Lunge (both hands on db)
Run to fence and back
30 Burpees over DB

Gym Workout

Part A:
12:00 EMOM:
Min 1) 5 Tempo Deadlift @ 75% 3RM
Min 3) 5 Tempo Strict Weighted K2C

TEMPO = :03 hold at top + :03 Lower

Part B:
For Time: (13:00 Cap)
400m run
40 Alt DB Snatch
40 Goblet Hold DB Box Step-over (24″/20″)
40 Alternating SA DB Hang Squat Clean

Same DB for snatch and squat clean

you can scale this down to 30 of each movement if you need to.