Wednesday- March 6th

March 6, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            *Burgener Snatch Warm-up

           *Overhead Squats x 10

 

 

A.​ Deadlift, Clean OR Snatch (SAME lift from last week)

2 x 2 @ 78%

*Do warm up reps as needed and then both sets at the same weight

 

 

B. “Four by Four”

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

 

 

C. Buy-Out

Samson Stretch x 1:00 each

5- Way Shoulders x 1:00 each

 

 

 

 

 

 

 

 

 

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