Wednesday, January 2nd 2019

Warm-Up:
500m Row
10 Duck Walks
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:
Power Snatch (15-20 Minutes)
5 Sets, 2 Reps
55% - 55% - 60% - 60% - 65%

*If new or don’t know your 1RM, stay light and practice Power Snatching.

Workout of The Day
10, 1-Minute Rounds
10 Burpees Over The Bar
Max Power Cleans (155/105)
*Rest 1 Minute Between Rounds