Fri Feb 14, 2020

:60 Spider-Man Lunge
:30 Ankle Stretch
20 PVC Pass Throughs

Then

2 Sets
:30 Glute Bridge Medball Squeeze
10 Medball Stir the Pot (5 each direction)

Burgener Snatch Warm-up

5 x 1 Hg Power Snach + 1 Power Snatch + 1 Hg Squat Snatch + 1 Squat Snatch

5 Sets
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch 

Move Your A$$

200m SA Farmers Carry @ 50/35
50 Alternating DB Snatch @ 50/35
30 T2B
200m SA Farmers Carry @ 50/35


* Get a grip and get moving! Lets see who can complete this one in under 15mins.
Scales are:
Lighter DB weight (Farmer carry & Snatch)
Heels above hips 


Midline Extra

Every 2mins for 12mins (6 Rounds)

Row 200m

:20 Tuck Pulls


Score is total tuck pulls.

:60 Quad Smash
:60 Couch Stretch
:60 Kneeling Lat Stretch
:30 Supinated Dead Hang