July 15th, 2019 - Burpee bar snatch
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.