Panama Music Video – Try and watch it without laughing out loud or wondering what we were all thinking….
Warm Up: 3 rounds 15 reps
Med Ball Clean
Sit Up w/ Med Ball
Strength / Skill : One armed dumbbell snatch – review technique then:
3,3,3,3,3 – 3 reps each arm, per set, increasing weight each set if possible.
Note* 2012 Regional Competition involved a 100lb Dumbbell Snatch, 70 for Ladies, 10 reps alternating arms. Athletes capable of a 100/70lb DB Snatch should work on this skill instead.
Slam Ball (AHAP)
KB Russian Swings (AHAP) *Note the Russian Swing is half the distance of the American swing to eye level only, not overhead!
Cool Down – 10 Toes to rings, 10 Abmat Situps, 10 rounds