Thursday, September 24

Warm-up

10 Burpees

5 low box jumps

5 medium box jumps

5 high box jumps

10 GHD back extensions

10 GHD hip extensions

PVC pipe shoulder pass throughs

10 Pressing Snatch bal (PVC)

10 Heaving Snatch Bal (PVC)

10 Snatch Bal (PVC)

10 Split jerks with PVC

Lift:

5 sets of 1 pressing snatch balance

5 sets of 1 heaving snatch balance

5 sets of 1 snatch balance

 

Start with an empty bar and go up in weight every set.

 

WOD

AMRAP 15 minutes:

20 Burpee box jump-overs

10 Jerks

 

L1- Choose weight and box height, burpee and step on and off box

L2- 20”/24” box, 95/65lbs, jump on and off box okay.

L3- 24”/30” box, 135/95lbs, jump on and off box okay.

 

Olympic Weightlifting

Active recovery day (run/bike/swim/hike)

Or take a yoga class and get flexible!

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