July 15th, 2019 - Burpee bar snatch

July 15, 2019

M-1: GHR/DB Bench Press/Hollow Rock

4 Sets:
10 Glute Ham Raise (Pushup to top. Try to slowly let self down)
10 DB Bench
15 Hollow Rocks

*Building In weight on the Good Mornings
*If Athletes Cannot Hollow Rock with lower back pinned to ground have them scale to 0:20 to 0:30 hollow hold with knees tucked.


*https://www.youtube.com/watch?v=dt0YcFf1E8E (Glute Ham Raise from ground)

 

 

 

M-2: Amrap 14

Option A:
6/4 Burpee Bar Muscle Up
12 Alternating DB snatch (70/50#)
24 Sit Up

Option B:
6/4 Burpee C2B/Pull Up
12 Alternating DB snatch (50/35#)
24 Sit Up

Option C:
6 Burpee Jumping Pull Up
12 Alternating DB snatch
24 Sit Up


GEAR: 2.5

*Dumbell is meant to be heavy, not so much where athletes are struggling with every rep however.





 

 

 

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