Call us now 540-412-8417

August 21, 2017

Warm Up

Band flossing on the rig

10 Band Pull aparts

10m walk Hip Flexion walk with a band

Burgener Warm Up

Snatch progression


A) Hang power snatch + Hang snatch from above the knee

1.1 - EMOM 12 min - building load, MECHANICS practice!


B) 3 Attempts at 70%1rm of Ring Dips

-no more than 1 min b/w attemts


C) 15 min AMRAP

Run 200m

3 wall walks

Run 200m

2 TGU/arm

Run 200m

100' Sled drag


C) Cool Down

Foam Roll out

Request Information Now!