Sunday

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

Warm-up

Warm-up (No Measure)

3-4 Mins ‘Old School Gym Class’ Warm-up…

:30 of each exercise:

Jumping Jacks

Mountain Climbers

Sit-ups

Toe Touches

Arm Circles

Arm Crosses

Trunk Twists

Tuck-Jumps or Star Jumps

After the initial general warm-up, break out a PVC and Barbell…

Burgener Progression for Snatch

(5-7 reps of each movement…)

PVC Pass Thru

Snatch DL

Tall Shrug (arms stay straight)

High Pull (elbows high and outside)

Hang Muscle Snatch

Snatch Drops

Workout

Metcon (3 Rounds for weight)

FOR LOAD*

15-12-9

Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00 then hit the AMRAP-

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

100m Run

10 Single Arm Alt. DB OH Lunges (50/35)|(35/25)*

20 Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.