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Warm Up (10 mins)

Burgener Warm up

200 m Row

2 rounds

5 Wall Balls

5 Dumbell Snatches Alt Arm (10 total) pick a light weight to warm up with

5 Scapula Pull ups

 

A.). Conditioning

18 MIN AMRAP

18 Cal Row

15 Wall Balls

12 Dumbell Snatches (50/35) (40/25) (30/15)

9 Toes to bar

 

B.) Pause OHS (10 mins)
Build to moderate singe
3 second pause in bottom

 

C.) Snatch (12 mins)

OTM X 12 (4 Rounds)

Minute 1 – 3 Reps at 70%

Minute 2 – 2 Reps at 75%

Minute 3 – 1 Rep at 80%

 

Mobility

Foam roll out

 

RARE Barbell

1. Snatch

Find 1 Rm Snatch

2. Deadlift

Find 1rm Deadlift

3. Find 1rm Back Squat

*This is the last week of open RARE Barbell. Intermediate Barbell will start January 15th. See any of the coaches to sign up. 



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