Wednesday, December 26th 2018

No 5AM Class

Warm-Up:
500m Row
1 Minute Russian Baby Maker
10 Hip Raises (2 second hold) *Squeeze your butt
10 Supermans
10 Hip Raises (2nd time) (2 second hold) *Squeeze your butt
10 Supermans (2nd time)
20 Alt Torso Twists
10 PVC Pipe Pass Throughs
Wrist, Elbow, Arm Circles

Snatch Progression with Empty Barbell (5 Minutes)

Strength:
Snatch: (15-20 Minutes)
Find a Heavy Single
*We’re going into the new year with snatch complexes over the next few weeks. Use this percentage for the complexes.

Workout of The Day
4 RFT: (15 Minute Cap)
10 DB power snatch, L arm (50/35)
10 single arm OHS, L arm
10 DB power snatch, R arm
10 single arm OHS, R arm
*Only use one weight for dumbbells*