2/20/15 “Thunderball”


Mobility: Forearm & Wrist Mobility.

Skill Practice Warm Up:  Start light and spend 10 minutes working up to a challenging bench press single. Do that weight for 2 – 3 more reps.

Workout:  “Thunderball” – As many rounds as possible in 16 minutes.

10 L/10R dumbbell hang power snatches (A: 45lbs, I*: 30lbs, N: 15lbs)

40′ right dumbbell overhead walk lunge(same)

10 L/10R dumbbell hang power snatches (same)

40′ left dumbbell overhead walk lunge (same)

Row (A: 600m, I*: 500m, N: 400m)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 5 rounds.

Scale-up option: 53/35lb kettlebell.

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Compare To:  New Workout!

Optional Cash out: None.

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