QFE Weightlifiting

Got in a morning workout before going in to PT job.

Warmup: 5 min speed rope, -bar mobility stretch,
               -SCFFIT dynamic stretch
https://vimeo.com/68206250

Lift: Muscle Snatch into Overhead Squat
        Reps: -2-2-2-2-2
* Snatch: Reps- 1-1-1-1-1

Finisher:
Firefighter Frog(mask/SCBA)
10 Superman’s
10 Leapers
10 Core Killers
10 Mojos
1 min rest
Repeat X5

For non FF or just starting off, no mask or scba.

Also if you don’t have a Frog yet, substitute with: overhead press, overhead squats, bar rollout, Squat thrusters.
Enjoy 😊
#scffit #firefightercombatchallenge #usaw #QFEweightlifting #firepower @erhfrog

Video of WOD: https://l.facebook.com/l.php?u=https%3A%2F%2Fm.youtube.com%2Fwatch%3Fv%3DyGrCnhrFxjw&h=ATNd2sFWHi1swsTl3Oue7U2cg3MNMuY5TZy-HZ7QZFfUPdEdYnZjGmPtfqHrfCqkeFw10gAZHkdIwL_pb7_0zM7ryR666k2QqJMRXHG8hlb_PPRFxcmzoT_0lBvEP2LcCRc