War Hammer
Warm-up
3 Rounds of 9/6 Cal Bike/ski or row
10 alt db snatch lighter weight
4 Burpee jump over
5 Good mornings
10 alt db snatch lighter weight
4 Burpee jump over
5 Good mornings
Mobility
10 passthrough
10 Trunk twists (pvc on back)
10 Big Arm swings
10 second bar hang
wrist stretch
10 Trunk twists (pvc on back)
10 Big Arm swings
10 second bar hang
wrist stretch
Weightlifting
Deadlift (AMRAP 85%)
8-65%
6-70%
4-75%
2-80%
AMRAP 85%
6-70%
4-75%
2-80%
AMRAP 85%
Metcon
War Hammer (AMRAP – Rounds and Reps)
12:00 AMRAP
18 Alt DB Snatch 50/35
12 Single Arm OHS (alt as needed)
8 Burpee Jump Overs
* May sub Barbell 95/65
5 Rounds is stimulus goal, scale as needed
18 Alt DB Snatch 50/35
12 Single Arm OHS (alt as needed)
8 Burpee Jump Overs
* May sub Barbell 95/65
5 Rounds is stimulus goal, scale as needed
