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

January 30, 2014

January 29, 2014

Warm Up: 2x Hip mobility drill, 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 Clean Warm up 

 

Athlete

1) Clean and Jerk: 15×1@ 70%

2) AMRAP 3

5 Ground to Overhead (135/95)

5 Burpee over bar

rest 1 min

 AMRAP 3

4 Ground to Overhead (135/95)

4 Burpee over Bar

rest 1 min

AMRAP 3

3 Ground to Overhead

3 Burpee over bar

 

Beginner

1) EMOM 10

2 Hang Snatch+ 2-3 Overhead Squat (work on tight overhead position & depth)

2) AMRAP 3 (use a manageable weight or a sand bag)

5 Ground to Overhead

5 Burpee over bar

rest 1 min

AMRAP 3

4 Ground to Overhead

4 Burpee over Bar

rest 1 min

AMRAP 3

3 Ground to Overhead

3 Burpee over bar

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