Monday- October 22nd

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


Calorie Row

Power Snatch (95/65)

rest 5 minutes

AMRAP 5:00


Shuttle Sprints

Clean and Jerks (95/65)

C. Buy-out

3 Rounds: DB Death March x 30 steps total


Lat recovery: foam roll, tennis ball, banded stretch

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