Tuesday, February 11, 2014

Be Astounding.

by: Cody Burgener

Warm-up: Wil-Fleming Snatch Complex 

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6

A.) Every Minute, on the minute for 15 minutes,

1 Power Snatch + 1 Squat Snatch

- Drop and reset

B.) For Time: 

25 Burpees
25 Power Cleans (135/95)
25 Burpees
EMOM complete 7 Wall Balls (20/14)

This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

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