Training 12-13-2017

By AJ 3

Warm-up: Joint Mobility/Dynamic


“Dirty Dozens”

3 Rounds

6 Push Presses
6 Swings
12 Snatches
6 Swings
6 Push Presses

*Rest 90 Seconds Between efforts
*Todays Snatches may be perfomed as “Half Snatches” if you so choose to. This means you may return to the bells to the rack from the overhead position. This should be a more last resort but if you r using heavier weights and feel the need to you may
*The goal is to pick a challenging weight with the goal of completing each Round Unbroken. If you do break a complex and set the bells down perform a 25 Burpee penalty then finish your remainig Reps before getting finishing the complex

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Jennifer Williams

25 lb. dumbbells and 25 burpees

Gregory Pontecorvo

26lb dumbells. Shoulder felt good. No penalties, phew!
Bike commuted 12 miles.

Katie Weber

26# and only 6 snatches per round. No penalties.

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