Tabata Russian twists with KB. Choose appropriate weight
EMOM 10 minutes
2 squat snatch at 70%
Perform 2 snatches every minute for 10 minutes for a total of 20 lifts. The weight you choose should be in the moderate effort range but consider this as primarily skill work. An appropriate weight would likely be 65/70% or less for newer lifters. Consider starting with a weight that you are very familiar with and increasing by small increments zif the lifts are going well. The pace will be fairly rapid if you are lifting every minute so for that reason go a little lighter than you might with more resting time in between sets.
HERO WOD- Hotshots 19
25 minute time cap
Six rounds for time of:
30 squats
19 power cleans 95/135
7 strict pull-ups
400m run
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This workout is a tribute for their lives. This workout is extremely TAXING on both your posterior chain as well as your lats as you perform strict pull-ups. Maintain good form on the power cleans as you fatigue. Pick a weight you can do 10 touch and go power cleans with no problem from round 1.