Wednesday, July 18, 2018


Empty Bar Burgener Warm-Up

10 PVC Around the World

10 Good Mornings

Squat Hold :60

Calf Stretch

Wrist Stretch

Lat/Tricep Smash


7 min EMOM

Snatch Complex - 2 Snatch Grip Deadlifts + 2 Hang Power Snatch @50-60% of 1RM

*focus on keeping your chest tall and weight in your heels to midfoot in deadlift and achieving maximum height with elbows during the hang power snatch*


For Time

800m Run

50 Thrusters (95/65)

800m Run

*20 min time cap*


Work on handstand holds / walks