Monday- October 22nd

October 21, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

250m row/200m run

3 wall walks

10 back pedals

30 sec wall sit

10 wall squats

  + Today's Warm-up Movements:

          *KB Windmills x 5 each side

          *Burgener Snatch Warm Up 

          *Barbell Push Press x 10    

 

 

 

A. Behind the Neck Split Jerk

 4 x 3 @ 75- 80%

*Make sure the feet are at least shoulder- width apart

*Grip can be a little wider than normal

*Take these from the rack if needed

 

 

 

 

B.“Power Down”

AMRAP 5:00

15-12-9

Calorie Row

Power Snatch (95/65)

 

rest 5 minutes

 

AMRAP 5:00

15-12-9

Shuttle Sprints 

Clean and Jerks (95/65)

 

 

 

C. Buy-out

3 Rounds:
DB Death March x 30 steps total

 

Then,

Lat recovery: foam roll, tennis ball, banded stretch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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