6-4-2-6-4-2 Push Jerk
AMRAP x 13 MINUTES
20 Alt. DB Hang Snatch (22.5/15)
10 SA DB Push Jerk (R)
10 SA DB Push Jerk (L)
15 Sit ups
This week we have Strict Press on Wednesday, Pendlay Rows on Friday, and Front Squats on Saturday
Monday we have a Long Breathe & Burn Workout. Warmup is a Relay Race then Weightlifting Prep. Prep is Clean Progressions & Movement Review. Workout is 8 Rounds of Power Cleans, Lunges, & Doubleunders with a 1:00 Rest after Each Round. Extra Credit is Lower Body Mobility. Goal: <25:00
Tuesday is a Muscular Burn & Heavy Breathing Workout and Lower Body Accessory. Warmup is General Movement Prep. Prep is Movement Review & Demo. Workout is 1:00 Intervals of Strict Pullups, Rowing, Situps, & Airbike with 30s Rest in between for 4 Rounds. Finisher is Lower Body Accessory. Extra Credit is Tricep & Scap Accessory. Goal: 260+ Reps
Wednesday it’s Strict Press and a Muscular Burn Workout. Warmup is Hot Potato & Banded Oh Distraction. Strict Press is Building to a Heavy Single. Prep is Movement Review & Demo. Workout is 50 Reps of TGU, Pistols, & Strict HSPU Accumulated in Any Way. Extra Credit is Stretching. Goal: <15:00.
Thursday will be a Full Body Burn Workout and a Core Finisher. Warmup is Posterior Chain Focused. Prep is Deadlift Review then Building Weight. Workout is Descending Reps of Deadlifts & Box Jumps. Finisher is Core Accessory. Extra Credit is Flushing & Mobility.
Friday is Pendlay Row and a Breathe & Burn Workout. Warmup is Dynamic Mobility. Pendlay Row is Build to a Heavy 5 Reps. Prep is Movement Review & Demo. Workout is 20 minutes of BMU, Burpees, Kb Snatch, & Wallballs. Extra Credit is Flushing with Mobility.
Saturday is Front Squats and a Breathe & Burn Workout. Warmup is Front Squat Specific. Front Squat is Build to a Heavy 2 Squat Cleans. Prep is Movement Review. Workout is 4 Rounds of Squat Cleans & Pushups with a 400m Run after each Round. Extra Credit is Upper Body Pull Accessory.