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Monday 11 December 

Warm Up

Burgener Warm up

Scapula pull ups

Slow lunge length of rig

Backwards lunge length of rig

10 Air Squats 2 second pause in the bottom

10M duck walk w barbell

10 Good Mornings

10 OHS w/ empty barbell 45/35

 

A.). Snatch (EMOM X 8)

Hang Power Snatch + Power Snatch (70% load across)

*hang power snatch only for BAF; empty barbell

 

B.) On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom

*Back squat for BAF

 

C) 15 MIN AMRAP

55 Power Snatches (95/65) (85/55) (75/45) (Hang Power Snatch empty Bar for BAF)

55 Pull ups (Jumping Pull ups for BAF)

35 Cal Assault Bike (40 Cal Row)

55 HSPU (Press for BAF week)

 

D) Midline

35-25-20-15 weighted sit ups

25-20-15-10 Toes to bar

*not for time but move quickly through the sets.

 

Mobility

Foam roll out

 

RARE Barbell

Every 1:30 x 6

Hang Snatch + H.S. POS 2 + Ground @ 75% building sets

Snatch Pulls

85%  5x5

Deadlift

4 Sets of 15 Reps 225/155



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