04/30/2013

Warmup:  Row 500, Squat and Shoulder MOB, Burgener Warmup
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10 Round EMOM:

Power Snatch from Floor + Hanging Full Snatch 60-70% of 1 Rep Max

***If you are a newer athlete/member, your overhead squat is likely not perfected yet.  So we want you to focus on holding in the bottom position for at least 3-5 seconds.  So don't be concerned with using much weight.  Use a PVC Pipe or empty bar if necessary and focus on bar path and bottom position.  
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6 Minute AMRAP:
30 DU's or 60 Jump Rope (singles)
15 Vertical KB Swings 53/35
rest 3 Minutes then:

6 Minute AMRAP:
10 Box over Jumps 24/20
10 Toe 2 Bar
rest 3 Minutes then:

4 Minutes: 
Max Effort Row for calories



Two great Mob videos from KStarr below...