4.20.20

A. Warm Up

You decide how to warm up!!!

Recommended warm up would include increasing your heart rate and core body temperature i.e. run/row/bike/jump rope etc. Then warm up specific muscle groups used in the strength and conditioning i.e. shoulders, legs, core etc.

B. Strength

Touch and Go Power Snatch

3 reps EMOM for 8 minutes @ 58% of 1RM

(Add 10#/5# from last weeks weight)

C. Conditioning

20 minute AMRAP

40m Farmers Walk HEAVY

8 Toes to Bar

10 Power Clean + Strict Press

12 Hollow Rocks

*move with purpose and steady. NOT RACING.

Coaches challenge

20 minute AMRAP

40m Farmers Walk HEAVY

8 Strict Toes to Rings

10 Dual KB Clean + Press (lighter)

12 Dual KB Hollow Rocks

*move with purpose and steady. NOT RACING.

For those interested I attached the full workout below

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