Sunday
Warm-up
3-4 Mins ‘Old School Gym Class’ Warm-up…
:30 of each exercise:
:30 of each exercise:
Jumping Jacks
Mountain Climbers
Sit-ups
Toe Touches
Arm Circles
Arm Crosses
Trunk Twists
Tuck-Jumps or Star Jumps
After the initial general warm-up, break out a PVC and Barbell…
Burgener Progression for Snatch
(5-7 reps of each movement…)
PVC Pass Thru
Snatch DL
Tall Shrug (arms stay straight)
High Pull (elbows high and outside)
Hang Muscle Snatch
Snatch Drops
Workout
Metcon (3 Rounds for weight)
FOR LOAD*
15-12-9
Power Snatch
15-12-9
Power Snatch
-Hard Cap 10:00-
*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.
-Rest 5:00 then hit the AMRAP-
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*
20 Sit-ups
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*
20 Sit-ups
*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.