Friday July 22nd 2016

Happy Friday everyone! Let’s have a great workout. It’s going to be hot so make sure you bring enough water and stay hydrated during the day.

Workout:

Warmup:
Jog 400m
Snatch Warmup Progression

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B.
For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

Boom Lite:
Warmup:
Jog 200m
10 AirSquats
10 Overhead Squats with PVC Pipe
20 Walking Lunges

A.
Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

B.
For time:
Row 500 Meters
30 Kettlebell Swings
20 Burpees
Row 500 Meters
20 Burpees
30 Kettlebell Swings
Row 500 Meters