Monday, May 11


3 mins of double under practice

Hold bottom of squat for 1 minute

10 abmat sit-ups

10 push-ups

10 dumbbell push press

10 PVC pipe pass throughs

10 OHS with PVC

Burgener warm-up with Snatch grip


Wendler lift and Oly Lift Technique:

2 position snatch (1x floor + 1x mid-thigh) – 5 sets x 2 reps x every 90 seconds. Work up to a max for the day.


Squat 3×70%, 3×80%, 3×90%



AMRAP 15 mins of:

7 push press

10 Overhead Squats

15 abmat sit-ups


L1- choose weight

L2- 95lbs/65lbs

L3- 135lbs/85lbs

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