Friday- July 24th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Burgener Snatch Warm-up

A. Every 90 seconds, for 9 minutes (6 sets):

Halting Snatch Deadlift + Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch

*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

B.“Hop Scotch”

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

C. Buy-Out

Samson Stretch x 1:00 Each

5 Way Shoulder Stretches x 1:00 each