Monday 06-05-17

Sunday, June 4, 2017

Warm Up: 

Static Stretch Calves 

Dynamic Hip Flexor Stretch

Wrist Mobility 

500 M Row or 500 M Run  


Skill Work/Movement Prep: 

PVC Pass Thrus 

PVC Figure 8s  

PVC Overhead Squats  

PVC Hang Power Snatches 

PVC Front Rack Lunges  or Lunges  

- review burpee pull ups & scaling options 

- review chest to bar pull ups & scaling options 

- grab barbell for skill work  

Barbell Hang Power Snatches 

Barbell Front Rack Lunges   



20 Min AMRAP:

8 Hang Power Snatch 115/75  

8 Burpee Pull Ups  

16 Front Rack Lunges 115/75 (8 per leg) 

16 Fractioned Chest to Bar Pull Ups (2-3 sets)  

- the goal is 4+ rounds    

- scale this workout as needed   


Note: this workout is supposed to be a "grinder." So make sure you choose movements and weights that slow you down a little.  

Score: total rounds completed and additional reps. 

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