Never a dull moment... Thanks for the assisted Hand Release Push Up demo Lumi!
Warm Up
Row 750m
+
Frankenstein Walk
Spiderman Walk
Ninja Lunge
Burpee Broad Jump
Mobility:
~ Dislocates/Ganndalf
~ Kicks
~ Hamstring/Adductor/Hip Flexor (off box)
Workout
A. Hang Snatch Wave
EMOM x 9
Min 1-3: 3 Hang Snatches
Min 4-6: 2 Hang Snatches
Min 7-9: 1 Hang Snatch
B. "Uprising"
4 RFT:
12 Box Jumps
12 Hang Snatch (95/65)
12 Pull Ups
C. Tabata Flutter Kicks x 8 rounds