01/02/20

January 2, 2020

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds)

25 Behind neck reverse lunges 

25 snatch grip Behind neck push press

*pick load 

 

C.

(2 rounds for time)

15 hang power snatch 65/95

15 burpee over bar

-rest 3 min- 

(3 rounds for time)

10 hang power snatch 80/115

10 burpee over bar 

-rest 3 min-

(4 rounds for time)

5 hang power snatch 95/135

5 burpee over bar 

 

D.

(2 rounds)

150 alternating contralateral plank reaches 

Rest 90 sec 

 

E.

Static stretches 

(5-10 min)

 

  • Modified (Dbell use only)

A.

Dynamic stretches 

(5-10 min)

 

B.

(2 rounds)

25 broomstick Behind neck reverse lunges 

25 single arm shoulder press each side 

*pick load 

 

C.

(2 rounds for time)

20 Dbell hang power snatch 

15 burpees

-rest 3 min- 

(3 rounds for time)

14 Dbell hang power snatch 

10 burpees

-rest 3 min-

(4 rounds for time)

8 (4/4) Dbell hang power snatch

5 burpees 

 

D.

(2 rounds)

150 alternating contralateral plank reaches 

Rest 90 sec 

 

E.

Static stretches 

(5-10 min)

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