CFMV 1.16.20

Warmup:

2 rounds:

18 Jump Squats

16 S/A light KB Snatches (8/side)

12 Half Burpees

Core Blast 

3x
*1 Min Each 
*1 Min Rest 

• 1. Dual DB Overhead holds seated on the ground 
• 2. Russian Medball twist 
• 3. Pikes on the rower 
• 4. FR Dual DB Wall sit

Conditioning 

For time 
“Snatch Annie” 
50-40-30-20-10 
Double Unders 
Sit ups/GHDSU

*18 Alt DB Snatches after each round 

Intent: Longer duration constant work. 
Strategy. Attack the rope and sit ups. Pace the snatches. Especially the first few rounds. The reps and work pace will begin to catch up