06/04 – Return Of The Jedi
April 6, 202409/04 – Cuban Sandwich
April 9, 2024WARM-UP
2 sets:
• 10 Banded Pull Aparts
• 10 Banded Pass-throughs
-into- 3 sets:
• 3 Inch Worms + Dynamic Squat Stretch
• 3 Snatch Grip Deadlifts
• 3 Snatch Grip High Pulls
• 3 High Hang Muscle Snatch
• 3 Snatch Grip Push Press
• 3 Overhead Squats
*Start with PVC pipe and then progress into empty barbell*
STRENGTH
5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatches + 3 Overhead Squats
* Building Sets (Don’t exceed 60% of 1RM Snatch)
WORKOUT PREP
2 sets:
• 2 Box Jumps (build-in height)
• 2 Toes to Bar
• 4 Wall Balls
PHILLY CHEESESTEAK
FIRE
7:00 AMRAP:
• 5 Box Jumps (30/24)
• 7 Toes to Bar
• 9 Wall Ball (20/14)
WATER
• 5 Box Jumps (24/20)
• 6 Toes to Bar
• 7 Wall Ball (20/14)
EARTH
• 5 Box Step Ups (24/20)
• 7 Hanging Knee Raises
• 9 Wall Ball Thrusters (light)
