At home Monday #3

At home Monday #3

Warm-up
Warm-up
1 minute prisoner squat
10 runners stretches
1 minute cobra
10 down dog/ up dogs

Metcon
Metcon (Time)
3 rounds for time :
20 America kettlebell swings
20 Russian kb/ object twist
20 shoulder press (10 each arm)

Choose kettlebell if you have one. Object should be consistent with kettlebell . Dumb bell , gallon of water or milk .
Shoulder press with same object

Weightlifting
Power snatch/ overhead squat couplet (1 sequence evey minute on the minute for 10 m)
Strength : emom: 10 minutes
1 power snatch / 1 overhead squat or
1 object single arm snatch per arm / 4 single object overhead squats

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