Tuesday- April 17th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*OHS with empty barbell 2x5

*Burgener Snatch Warm-up

A.Halting Snatch Deadlift

5 x 3

Pause for 2 seconds at each position: right after you break off the floor, at knee, at hip

B. “Crowbar”

AMRAP 4:

18 Power Snatch (75/55)

18 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

15 Power Snatch (95/65)

15 Burpee Pull-ups

Max Calorie Row

Rest 4:00

AMRAP 4:

12 Power Snatch (115/80)

12 Burpee Pull-ups

Max Calorie Row

Complementing the longer workouts of both Saturday and Monday is today’s short and fast 4 minute AMRAPs. These short windows and built in rest let us get a lot of work done in a short amount of time. The harder we can push to get as much work as possible done in this time, the faster we will see results.

C. Group Mobility

Shoulder Recovery (5 way shoulder stretch/posters/pvc work)

Quads

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