Thursday 5.21

BARBELL

[Warm-up]

10 minute Row or Light jog

10 Mobility Lunge steps

10 Inch Worm up/down dogs

10 Scorpions/iron Cross

“Burgener warm-up” for the clean & jerk


[Workout]

Front Squat + Jerk - 70% x (1+1) x 5

Snatch High-Pull + Hang Snatch - 70% x (1+1) x 5

Power Snatch - 70%x1x5

[Accessory]

3 sets:

12 DB Push Press

12 Pull Ups



BASIC TRAINING

[Warm-up]

EMOM x 5 Mins:

Min 1: 40 Seconds High Knees + 10

Squats

Min 2: 30 Seconds Butt Kickers + 10 Glute bridges

Min 3: 30 Seconds Mountain Climbers + 10 Push-ups

Min 4: 30 Seconds Jumping Jacks + 10 Side Lunges

Min 5: 30 Seconds Superman’s + 10 Bent over Rows


[AMRAP x 20]

400 meter Run

24 Alt. DB snatches or Ball slams

24 Alt. DB Goblet Lunges