Thursday Jan 6

Snatch Complex

Warm Up

400m Run

2 Sets

10 Sampson Stretch

5/5 Single Leg Glute Stretch

10 PVC Pass Through

3 Sets with BB

2 Clean Pull

2 Hang Power Clean

2 Hang Squat Clean

Weightlifting

Clean Complex

Power + Squat Clean

3 + 2 @ 50%

3 + 2 @ 60%

2 + 1 @ 70%

2 + 1 @ 75%

1 + 1 @ 80%

1 + 1 @ 85%

 

Workout

RX

AMRAP 15 min

75 DU

50 Wall Balls 20/14 lb

25 Ring Dips

SC

AMRAP 15 min

75 DU/150 Singles

50 Wall Balls 20/14 lb

25 Banded Ring Dips or Push ups

Fit

AMRAP 15 min

75 DU

50 Wall Balls 14/10 lb

25 Push ups/Banded or Knee Push ups

Goal: Strength Endurance

Extras

No Extras This Week

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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