Monday- July 23rd

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Good mornings w/PVC

10 Wall squats

10 Light push press

20 DUs/SUs

250m row

10 Thrusters w/PVC

  + Today's Warm-up Movements:

          *Huggers/Skiers

           *Burgener Snatch Warm-up

A. 

High Hang Snatch  3 x 2

Hang Snatch  3 x 2

2 Snatch Lift-offs + Snatch-  3 sets

-Load should build from about 65%- 85%

-Rest 1-2 minutes between sets

B. “Randy’s on the Run”

5 rounds:

400m Run

15 Power Snatches (75/55)

C. Buy-out
Accumulate 2 minutes in a Handstand Hold (on wall or freestanding)

then,

5-Way shoulder stretch 

**TUESDAY, JULY 24TH- we will be having an 8:00AM class ONLY!