Tuesday January 8, 2019

Tuesday January 8, 2019

Events & Announcements
New BK45 Class Time at 8:15am M-F


Workout of the Day

Warm Up
10 Samson Stretches
5 Good Mornings
5 Back Squats
5 Elbow Rotations

10 Alt Elbow to Instep
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Deadlifts

Mobility
10 PVC Pass Throughs
10 Sotts Press w/ PVC

Skills & Drills
Kipping Pull Up
10 Scap Pull Ups
3-5 Strict Pull Ups
8 Kipping Swings
4-6 Kipping Pull Ups

Movement Substitutions
Scale Reps
Banded Pull Ups
Jumping Pull Ups

Hang Power Snatch
Movement Prep
5 High Hang Muscle Snatch
5 High Hang Power Snatch
5 Hang Power Snatch

Part I
Build to Moderate Load of:
3 Snatch Deadlifts + 3 Hang Power Snatch

Part II
AMRAP 13
13 Hang Power Snatch (95/65)|(65/45)
13 Pull-ups