Back to the Gym Friday

So glad Zoom was short-lived. Glad that everyone is fine.

General Warm Up
2 rounds
1:00 jumping jacks
10 good mornings, pause briefly in the bottom position
5 inchworms with push-up

Skill and build Up
Muscle Snatch Prep
2 rounds
5 snatch grip deadlifts
5 snatch shrugs
5 hang snatch high pulls
5 hang muscle snatches
5 muscle snatches

Use PVC pipe for round 1 and perform 10 pass-throughs prior to the series.
Perform the second round with a barbell. (35lb)

2 sets (35 lb barbell) 2nd set added 2.5 lb plates = 40 lbs.
2 hang muscle snatches + 2 muscle snatches

Workout Part 1
Every 2:00 for 10:00 (40 lbs)
5 muscle snatches
*attempt to build-up across the course of the 5 sets.

Transition and Conditional Prep
Perform the following sequence with light dumbbells. (10 lb dbs)
6 dumbbell deadlifts
4 dumbbell burpee deadlifts
4 single arm devils press, alternating
4 devils press

With intended workout weight, complete:
1 devils press
2 single arm devils presses
3 burpees

For time
3 rounds for time
5 devils press (50/35 lbs) (5, 3, 3)
10 single arm devils press, alternating (50/35 lbs) (7, 7, 5)
15 burpees (8, 5, 5)

That was HORRIBLE….mine all looked terrible and I really didn’t think I was going to be able to do any of it – but I did.

Have a good day everyone!

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