Monday 2/19/18

Chris D.jpg


Dynamic warm-up


Squat w/ movement, Lizard, pigeon, Butterfly, Puppy Dog, shoulder stretch

Snatch warm-up with Barbell: 5 reps of:  Dip shrug, dip high pull, dip muscle clean, 5 OH squats, 5 sotts press, 5 Full Snatch

Split the Class if large


5 Rounds:

Row 600/500m

Rest 2:00

Give these hell. 2:00 minutes rest should recharge your abilities to nearly match the output. If not, don’t be afraid to rest a little longer.


For Time:

8 Squat Snatch 115/75lbs

20 Handstand Push Ups or DB Press

8 Squat Snatch

20 Handstand Push Ups

8 Squat Snatch

*Further Scaling:

Less weight on Snatch.

Push Ups instead of HSPU.