Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use.
Burgener warm up - Snatch
One of the more neglected and avoided exercises, I cannot think of many movements that compare for speed, power, explosiveness, coordination, accuracy, flexibility and balance. Though intimidating to many, practicing heavy squat snatches can do more to improve overall athleticism than nearly any other movement! This is a max day, but it is also a huge opportunity to work on technique with out the pressure of high reps or a timer. Find your faults and work them.
1 Rep Max Snatch
2 Min max GHD Sit-up (if you are working out tomorrow you might choose to ignore this)
Compare to 9/1/20
10 minute stretches Hamstrings and Hip flexors
Low Back 4 Stretches
3 sets of 15x reverse Hyper @ 25% back squat
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
500 Meter Row
20 Wall Balls
808 4th Ave N