LIFT 092017

Wednesday, 20Sept17

Warm-up: 2rds
1:30 Jump Rope

• Flings
• Dynamic Squats
• Push-up to Alt Toe Taps
• Mtn. Climbers
• Hip Extension (switch @ each rd)

Partner Workout: Move quickly, support and spot each other at all times

• Shoulder Press – 3 sets of 6 reps then 10 singles. ( increase weight each time)
• BB Snatch Grip High Pulls  6 reps  /DB Lateral Raises – 12 reps – 3rds
• Kneeling  Partner Twist – 50 reps each

Make sure your resting between sets for full recovery. Remember you should only be able to lift the weight chosen for the desired reps.

Finisher: 12 Minute AMRAP

• 5 Barbell Power Cleans (ground)
• 10 DB Snatches (5 r/l)
• 15 KB Swings
• 20 Mtn. Climbers (r+l=1)