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Posted: June 1, 2017

Friday, 2nd June

Unicorn Daily Challenge

To be completed Fight Gone Bad Style: (1 minute on each movement)

2 Rounds

Reverse Crunches

Sit-ups

Leg Raises

Flutterkicks

:30 Rest after first round.

Warm-up

1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 Pausing PVC Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side

Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

5 Sets, building in weight. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances

Strength: 3 Position Squat Snatch

High Hang (Pockets) + Hang (Knee) + Floor (Full)

On the 0:00… 1 Complex @ 40% of 1RM Snatch

On the 1:30… 1 Complex @ 50% of 1RM Snatch

On the 3:00… 1 Complex @ 55% of 1RM Snatch

On the 4:30… 1 Complex @ 60% of 1RM Snatch

On the 6:00… 1 Complex @ 65% of 1RM Snatch

On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight. Technique over load today.
Enter heaviest completed complex.

BULLFROG

AMRAP 15:
30 Calorie Row
30 Box Jumps (24/20)
30 Thrusters (65/45)
Post Rounds + Repetitions