Friday12-29-17 S

Thursday, December 28, 2017

Warm Up:

Row or Bike- 3 mins

Banded Shoulder Distractions- 3 mins


Grab a PVC Pipe...


10 Min AMRAP of:

10 Calorie Row

20 Slow Shoulder Taps

10 Ring Rows

10 PVC OH Squats

- move a little quicker as you get warmer


Upgrade your PVC to a Barbell...


Skill Work:

Hang High Pull Ups

Hang Power Snatches

Overhead Squats

Hang Squat Snatches

Squat Snatches

- grab a training bar or pvc as needed



Strength & Skill:

7 Min EMOM of:

2-3 Hang Squat Snatch, this is a primer for the workout

- Adv. squat snatch singles or doubles as a build

- Mod: scale this to Hang Squat Cleans as needed  



Every 2 Mins for 20 Mins:

1 Hang Squat Snatch @ 135/95 (adv. Sq. Snatch) 

3-5 Plyo Push Ups

5-7 CTB Pull Ups

- rest in the remaining time

- there's no score for today's workout

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