MONDAY - 25-05-20

3 Rounds

Each round is a 4 Minute AMRAP
(As Many Rounds and Reps as Possible in 4 Minutes...3 times)

12 Front Rack Lunges
10 Alternating Snatch
2 Wall Walks

Rest 2 Minute Between Rounds

Score: Total Combined Rounds and Additional Reps From All 3 AMRAPs

For these lunges, make sure the KB’s are in a good rack position! Keep the chest up, but don’t overextend your back. Keep your belly tight! You can perform forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee gently touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you will do 6 on each side. (If you only have 1 KB you can rack and perform 6 lunges on one side switch the bell to the other side and perform 6 on the other.)

Sub with alternating weighted step ups or single leg deadlifts if you like!

For the Snatches you will alternate at each rep.  

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall (or as close as you can) then walk your hands out and feet down to the floor.

Don't slide or flop to the floor! 

Modify by going only part of the way up or push up + tap + tap or inchworms.

You can also do alternating single arm shoulder presses. 3 per arm per wall walk.

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  • Sandra on

    6 rounds + 24 lunges + 5 snatch – shoulder press sub couldn’t figure out the wall walks 😳

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