(919) 977-7996
807 Hodges St. Raleigh, NC 27608
2 Rounds15 PVC Pipe Prone Press Outs15 Hip Circles (Forward and Backwards)Into:1:00 PVC Pipe External Rotation1:00 PVC Pipe Tricep Stretch1:00 PVC Pipe Lat Stretch1:00 Samson Stretch
2:00 Rest Between EMOMs
EMOM 8Min 1 and 2: 4 Power Snatches @ 60% Min 3 and 4: 3 Power Snatches @ 65%Min 5 and 6: 2 Power Snatches @ 70%Min 7 and 8: 1 Power Snatch @ 75%
Comp: Squat Snatches
EMOM 8
Minute 1. 20 DB Snatches
Minute 2. 20 Air Squats
EMOM 8 Min 1 and 2: 4 Power Cleans @ 60% Min 3 and 4: 3 Power Cleans @ 65%Min 5 and 6: 2 Power Cleans @ 70%Min 7 and 8: 1 Power Clean @ 75%
Comp: Squat Cleans
AMRAP 8
10 SA DB Hang Clean and Jerks (EA)
15/12 Cal Bike
20 Sit Ups
Comp Sport and Fitness
Minute 1. Pull Gymnastic Practice
Minute 2. Push Gymnastic Practice
Training Notes for programming cycle beginning March 18th, 2024 are now posted at the link below on this page.