Warm - Up
Dynamic Jumps
5 Rounds
5 Broad Jumps
5 High Jumps (Jump as high as you can, knees up to chest)
5 Thruster Jumps
Power Work/METCON
Buy-In - 80 Snatches @ 50 1RM
Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute
*Rest 1 minute between rounds
*Score total reps per round.
Post total score to comments.
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