Wednesday- May 22nd

May 22, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

            with barbell:

            *Snatch Grip Romanian Deadlift x 10

            *Muscle Snatch x 5

            *Snatch Grip Push Press from Behind Neck x 5

            *OHS x 5

 

 

A.​ Every 90 seconds, for 15 minutes (10 sets):

2 Snatch Lift-Offs + Hang Snatch (from knee)

(pause 2 seconds at knee on each of the lift-offs)

 

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. Work on keeping a tight back, but neutral back angle during lift -offs.

 

 

B. “Double Decker”

AMRAP 15:00

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/24)

30 Double Unders

 

Compare scores to 12/19/18

 

 

C. Buy-Out

Lat Stretch x 2:00 each

Calf Smash w/PVC x 2:00 each

Couch Stretch x 1:00 each

 

 

 

 

**MEMORIAL DAY "MURPH"- Monday 5/27 @8:00 am  (open workout!)

 

 

 

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