Monday- February 19th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three touches

High knees

Toe touches

10 kb swings

20 mountain climbers

10 burpees

5 pull ups

Row for reps: +/-100 - Push ups

+ Today's Warm-up Movements:

*Calf Stretch *Samson Lunges x 20

*Burgener Snatch Warm-up

A. Power Snatch

3x3- at the 3 weights you choose to do for the WOD

(feel free to do extra warm-up reps if needed)

B.“Stop & Go”

AMRAP 4:00

30 Double-unders (60 singles)

15 Power Snatch (75/55#)

Rest 4:00

AMRAP 4:00

30 Double-unders

12 Power Snatch (95/65#)

Rest 4:00

AMRAP 4:00

30 Double-unders

9 Power Snatch (115/80#)

Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.

C. Overhead Squat/Snatch Prep

- can be done before/after WOD

- 1-2 minutes in each position:

Olympic Wall Squat

Adductor/Roaming Pigeo

Keg Drill

Band Bully

**Nutrition Challenge DO-er's: Report your points (and weights) from the first week to Richelle by the end of today (Monday)!! text: (435-760-5825) or email: arcie03@gmail.com

Score is out of 22