Friday 5.10.19

Buy in: Weather and time permitting- Knock out. 10 burpees once you’re bounced.

PVC pipe Burgener Snatch Warm-up. Unloaded barbell snatch progression.

Progressively load your bar for 3-5 sets of 3 rep touch and go power snatches.


Gains Lab#7

Complete 5 rounds of:

Minute 1 6 Power Snatches 75/135

Minute 2 7 calories bike/10 calories row

Minute 3 8 kipping pull-ups

Once you finish the final round, add a full minute of rest so that at minute 16 you either:

Run the getBUILT mile, Row 125 calories or Bike 100 calories

Record total time

Mike Alley