SundayWarm-upWarm-up3-4 Mins ‘Old School Gym Class’ Warm-up…
:30 of each exercise:
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
Tall Shrug (arms stay straight)
High Pull (elbows high and outside)
Hang Muscle Snatch
Snatch DropsWorkoutMetcon (3 Rounds for reps)FOR LOAD*
-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
10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*
*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.