Friday- March 2nd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad pulls

*Calf Stretch

*Burgener Snatch Warm-up

A. Snatch Stage Pull + Snatch

5 sets at light weight!

Pull to below the knee, return the bar to the floor then pull to the knee, return to the floor then pull to the hips, return to the floor then pull with full extension- then take the bar back to the floor again and perform a full snatch

*notice his start position: back is tight, shoulders pulled back, posterior engaged

*the first pull from the floor is initiated from the posterior (keeping all those areas still tight), and the only thing that moves are the KNEES pushing back

B. AMRAP 6:00

42 Double-unders

30 Wallballs (20/14#)

18 MB Sit-ups

Rest 5:00

AMRAP 6:00

21 Double-unders

15 Wallballs (20/14#)

9 MB Sit-Ups

C. Recovery- Quads, Calves, Feet

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