Dynamic Group Warm-Up
Lacrosse Ball Scaps
10 PVC Passthrough
Thoracic Stretch
10 PVC Passthrough
Group Hip Opener
2 Rounds:
5 High Hang Power Snatch
5 Overhead Squat
5 Pull-Up
5 Dips
Skill: Squat Snatch
Workout of the Day for Wednesday, May 22nd, 2019:
“Amanda”
9-7-5:
Muscle-Up*
Squat Snatch 135/95-lb, or 70% 1RM
*Progressions:
1-for-1:
Strict assisted Muscle-Up
Strict weighted C2B + Dips
Strict C2B + Dips
Strict pull-ups + dips
2-for-1:
Kipling pull-ups + dips
Branded strict pull-ups + dips
Ring Rows + dips
Sweat Sessions Workout for Wednesday, May 22nd, 2019:
Mobility:
Hamstring (2 min/side)
Fragon (2 min/side)
90/90 (2 min/side)
Skill:
Sumo Deadlift High Pull & Medball Clean
14 Min AMRAP:
10 Box Jump
7 Strict Pull-Up
7 Medball Clean
14 Min AMRAP:
10 Kettlebell SDHP
7 Dips
7 “See the Light” Sit-Up