Thursday September 29, 2016

Warm Up

3 Rounds (NOT for time)

5 Air Squats with a 3 second pause at the bottom

10 Wall Balls

5 Pull Ups (3 negatives if you cannot do a pull up)


Move with a purpose

We will be doing this EVERYDAY and yes, I’m going to bore you with the details.  You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think.


Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance


Modified Burgener Warm Up

  1. Down (knee bend, chest up) and finish (shrug) – Speed through the middle
  2. 1 + Elbow High & outside – Bar close
  3. 1 + 2 + Muscle Snatch – Turnover
  4. PVC Overhead Squat – Core strength
  5. Snatch lands (starting stance, dropping into a squat, landing in finish stance)



EMOM: 5 Thrusters*

* No more than 5 sets, start light and work your way up to 10lbs more than the weight you plan to use in PART 2. (Ex: If doing women’s RX: 65-75-85-95-105)




Row 500m

5 Thrusters @ 135/95

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