Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: April 16, 2018

Tuesday, 17th April

Unicorn Daily Challenge

2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

Warm-up

PVC Pass Throughs – :30 Seconds

Warrior Squats – 1 Minute

PVC Overhead Squats – :30 Seconds

:30 Seconds

Inchworms 
Active Samson 
Active Spidermans 
Air Squats 
Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press 
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Burgener Warmup with PVC

5 Reps – Down and Up

5 Reps – Elbows High and Outside

5 Reps – Muscle Snatch

5 Reps – Snatch Lands

5 Reps – Snatch Drops

?5 Reps – Hang Power Snatch ?

then…

1 High Hang Power Snatches 
1 Hang Power Snatches 
1 Power Snatches

2 High Hang Squat Snatch 
2 Hang Squat Snatch 
2 Squat Snatch

Strength: Squat Snatch

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:
1 Ring Muscle-ups 
1 Squat Snatch (135/95)
2 Ring Muscle-ups 
2 Squat Snatch (135/95)
3 Ring Muscle-ups 
3 Squat Snatch (135/95)

Up by (1) rep until finish