18/01 – Golden Delicious

WARM-UP

• Burgener Warm Up – Snatch
  • Perform 5 reps at each movement
• -into- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
  • 2 times through

STRENGTH

Every 1:00 (10:00)

• 5 Power Snatch (touch and go)
• *Use a light and comfortable weight

WORKOUT PREP

2x50ft Shuttle Runs (each)

“GOLDEN DELICIOUS”

Teams of 2 (15min cap) – Each person runs (1:1):

• 300m
• 200m
• 100m
• 100m
• 200m
• 300m

MINI-PUMP

4 Rounds:

• 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
• 15 Single Arm Standing Tricep Extension w/ band
• -Rest 1 min b/t rounds-