Tuesday, April 25th 2023

WARM UP

25/20 cal row

MOVEMENT/MOBILITY – PVC, wall,

10 PVC passthroughs

5/5 PVC around the worlds

20 PVC trunk twists

:30 half kneeling hip flexor stretch / side

:30 lying figure 4 stretch / side

8 seated shoulder flexions w/ PVC

2x :20 plank hold w/ feet on wall (start of wall walk)

:10 HS hold against wall

PRIMER

10 behind the neck snatch grip strict press

4 high hang power snatch

4 slow motion drop snatches

4 Power Snatches

STRENGTH

STRICT PRESS

In a 8 Minute Window Complete

1×12

1×10

2×8

GET FIT

For Time

AMRAP – 8

20/16 cal row

15 P. Snatch @ 95/65 (No singles allowed)

10 HSPUs

1:00 rest/transition

AMRAP – 8

20/16 cal Bike

10 DB Snatches (70/50)

5 Wall Walks

STIMULUS

Machine should be moderate pace so you can attack the remainder of workout. P. Snatch should have 1 or 2 breaks and DB should be unbroken across.