Thursday, June 14, 2018

WARM-UP:
3x
2:00 bottom of the squat hold 
20 squats 
20 PVC pass-throughs 
20 dumbbell rows each arm 

STRENGTH:
Deadlift

TEKKERS:
10:00
Snatch technique work using 135# or less 

CONDITIONING:
Advanced
AMRAP in 20:00 
15 power snatches, 95#/65#
15 thrusters, 95#/65# 
300-meter run 

Intermediate
AMRAP in 20:00 
10-15 power snatches, 75#-95#/55#-65#
10-15 thrusters, 75#-95#/55#-65# 
300-meter run

Beginner
AMRAP in 10:00-15:00
10 hang power snatches, 15#-45#
10 thrusters, 10# dumbbells-45# barbell 
100-200-meter run  

MOBILITY:
4x
1:00 foam roll your choice
1:00 banded pec stretch each side 
1:00 banded lat stretch each side 
1:00 banded triceps stretch each arm 

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