It’s open week! During the next five weeks, we will have Thursday’s programming up on Wednesday.
If you are doing the open I suggest you take Thursday’s off and do the programming on Wednesday!
Burgener Warm-Up with a PVC Pipe
and then …
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
Close Grip Overhead Squats x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps
Build over the course of the 4 sets.
B.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch x 1 rep
*Sets 1-2 – @ 75%
*Sets 3-4 – @ 80%
*Sets 5-6 – @ 85%
C.
For max reps:
30 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 15 seconds
45 seconds of Box-Facing Burpee Box Jump-Overs (24/20″)
Rest 90 seconds, and when the running clock reaches 3:00…
Two rounds for time of:
50/35 lb Alternating Dumbbell Snatches x 30-second max # of reps
Box-Facing Burpee Box Jump-Overs x 45-second max # of reps
Rest until fully recovered, and then…
Four sets of:
60 Second Max Calorie Row
Immediatelly followed by. . .
30 Second Max Rep Double Unders
Immediatelly followed by. . .
12 Chest-to-Bar Pull-Ups (work on a smooth rhythm)
Rest 90 seconds