Wednesday, January 20th 2016


Jumping Jacks x 50

Overhead Squat w PVC x 10

Corkscrews x 10

Hip Circles x 10

Bow and Bends x 10

RDL + Squat x 10


Movement Prep:

Snatch Review

Depth Drop – 4 x 3 Reps

Snatch Balance – 3 x 5 Reps w/ Empty Barbell



Technique Primer:  Choose one exercise to improve an aspect of your lifting technique and complete 3 sets of 3 reps

Tall Snatch

Snatch Grip BTN Push Press

Snatch Pull


Snatch – Build to a heavy Single

Then: 5 x 2 @ 80%



:30 Work / :10 transition to the next staion

Assault Bike for Max Cals– Legs only

Sledgehammer Tire Strikes

Sandbag Cleans