02/01/2024 Thursday’s Workout

WARMUP

10 min AMRAP
20 Mountain Climbers
20 Shoulder Taps
10 Scap Push-Ups
10 Groiner + Twists
12 PVC Pass Throughs
8/8 Split Stance PVC RDL
6 PVC High Hang Muscle Snatch*

EXTENDED WARMUP

3 SETS*
5 Hang Muscle Snatch
7/7 Barbell Split Stance RDLs

-Rest As Needed b/t Sets-

*Keep weight Light for all 3 sets.

(No Measure)

WORKOUT

1.) AMRAP x 10 MINUTES
10 Hang Power Snatch (75/55)
10 Burpees Over Bar
20 Sit-Ups

(Score is Rounds + Reps)

-Rest 3:00 b/t P1&P2-

2.) FOR TIME
30 Hang Power Snatches
40 Burpees Over Bar
50 Sit-Ups*

*GHD Sit-Ups Optional.

(Score is Time)

OPTIONAL AFTER PARTY

EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)