06/23/2023 Friday’s Workout

WARMUP

WU MOBILITY (4:00 CAP)
5 Cat Cows
5/5 Moose Antlers
8 Alt. Lunge + PVC Pass Thrus
8 Behind the Neck PVC Strict Press
8 PVC Good Mornings

GENERAL WARM-UP
AMRAP x 8 MINUTES
4 Alt. Box Step-Ups
4 Alt. DB Deadlifts
4/4 Single Arm Russian DB Swing
4 Box Jumps*
4 Alt. DB Hang Power Snatch
4 Ring Rows

*Option to complete Box Jump Overs after 2:00.

WORKOUT

“MYMC 23.2” Part 1

1.) ON A 12:00 RUNNING CLOCK…
FOR TIME*
28-22-16-10
Box Jump Overs (24/20)
Pull-Ups
Alt. Hang DB Snatches (50/35)

(Score is Time)

*If you finish before 12:00…that is your score. If you do not complete the work, your score is 12:00 plus the reps remaining in seconds (if you have 30 reps remaining…12:30). All athletes rest the additional 1:00 between Part 1 & Part 2.

-Rest 1:00 b/t Part 1 & Part 2-

Part 2

2.) ON A 7:00 RUNNING CLOCK…*
Build to Heaviest Complex of:

1 Hang Power Snatch
+
1 Power Snatch

*Bar can start loaded with first weight.

(Score is Weight)

OPTIONAL AFTER PARTY

2 SETS FOR QUALITY
30 sec EZ Walk*
2:00 Foam Roll**

*Nasal only breathing
**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)