Weekly Group Warmup
Strength/Accessory Work: (pick one)
3 Rounds of:
Goat Bag Swings x 8 reps
Push-ups x 10 (slow +controlled)
DB Thrusters x 8 reps
rest 45 seconds between movements
5 sets of:
SNATCH x 1. 1. 1 (rest 5-7 sec. between singles)
rest 2 minutes
Suggested loads: 50%, 60%, 70%, 75%, 80%
4 Rounds for Time:
20 Box Overs
*Step or jump on the box then go off the opposite side.
*You may also jump over the box.
*Both feet must go over or touch the top of the box.
*Your chest must touch the floor, not just yo
ur hips for the burpee to count.
Stretch and hold for 60 seconds each: hips, quads, abs