Workout of the Day
Strength
Snatch Grip Deadlift with a shrug
3/3/3/3/3/3 (build up to 110% of 1 RM)
Workout
9 Burpee Box Jump Over
24 Hang DB Clean and Jerk (12 per side)
12 min AMRAP
Score = Total Reps
Athletes: Our snatch work is similar to last week, but we are adding a shrug. Keep that bar close to your body and finish through your hips to create full extension. For the second piece choose a DB weight that allows you do hold onto the DB for all 24 reps.
DRIVE
Strength
10 DB Pike Leg Lifts (https://www.youtube.com/watch?v=WbefuM-AlhE)
10 Renegade Rows (5 each arm)
10 Jump Squats
Cycle through for 10 minutes at a slow pace focusing on form and strength
Workout
8 Burpee Broad Jump (burpee, jump, turn around, burpee, jump)
24 Hang DB Clean and Jerk (12 per side)
12 min AMRAP
Score = Total Reps
