Wednesday- March 6th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Burgener Snatch Warm-up

*Overhead Squats x 10

A.​ Deadlift, Clean OR Snatch (SAME lift from last week)

2 x 2 @ 78%

*Do warm up reps as needed and then both sets at the same weight

B. “Four by Four”

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

C. Buy-Out

Samson Stretch x 1:00 each

5- Way Shoulders x 1:00 each