Friday 1/19/18

David squat.jpg

Warm-up:

Dynamic Warm up

Stretch:  Shoulder stretch on the wall, squat w/ movement, crossbody arm, michael phelps, butterfly

***Burgener warm-up

Strength:

A.)  3x5 Behind the neck sotts press

b.)  5’ Snatch Warm up

C.)  5x3 Snatch @ 75%  

Conditioning:

AMRAP 9’

5 Burpee Box Jump Overs

4 HSPU

3 Power Cleans 185/125 or 135/95

EXTRA:

2 Rds

Barbell Ab Roll x12

Back Extensions x 17

Weighted Plank holds :60