Call us now 540-412-8417



10 July 2017

Warm Up

3 Rounds of 30 second Hand Stand Hold, 30 second rest

Med Ball Clean practice two minutes of work.

Shoulder pass through

Burgener Warm UP

Power Snatch Progression 5 hanging, 5 knee, 5 ground x1


A) Power Snatch

3RM in 15 min


B) Front Squat

MAX in 15 min


C) 10 min AMRAP:

Row 12 cals

10 KBS - 1.5/1pd

10 burpees


Cool Down

Scapula work either on the rig or on the symmetry cross over

Request Information Now!