9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

January 22, 2014

January 21, 2014

Warm Up:2x Hip Mobility Drill, 2x 30/30 Hang & squat, 

2min Wall Squat Hip Opener, La’x Ball Traps, 

2rds: 5 Wall Squats, 10 Air Squats, 10 Push Ups PVC x2 (dislocate, good morning, Overhead Squat)

Barbell Snatch Warm up

 

Athlete

1) Snatch: 10×1@ 85%

2) AMRAP 15

20 Toes to Bar

25 Box Jump (24/20)

30 Push Ups

 

Beginner

1) Hang Snatch: 3-4 Reps every minute on the minute for 10 minutes (light to moderate weight)

2) AMRAP 15

10 Knee to Elbow/ Leg Raise

15 Box Jump

20 Push up (use an incline if needed)

 

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