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:


*Burgener Snatch Warm-up


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)


5-Way shoulder stretch

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

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