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

March 6, 2014

March 05, 2014

Warm Up: 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings)

3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings

3x Barbell Warm Up: (3 reps each)

Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch Push Press, OHS

* start to memorize this barbell warm up. It will be a staple of our warm up

 

ATHLETE

25 min AMRAP

30sec Hollow Hold

5 Kipping Pull Ups

2 Position Snatch

5 Overhead Squat

30sec Hand Stand

5 Hand stand Push Up

2 Position Clean

5 Split Press

Jog 1 Lap

*no more than 95lbs

BEGINNER

25 min AMRAP

30sec Hollow Hold

10 Bar Kips

2 Position Snatch

5 Snatch Push press

1min Plank

10 Push Up

2 Position Clean

5 Split Press

Jog 1 Lap

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text