Brandon’s Birthday Bash!


*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 400m run, 5 inch worm + 2 push-ups, 5 Front scale + back scale each leg, 10 hollow body rocks, 5 strict pull-ups, 15 wall squats, figure 4/Wall Drill (5 each leg then jogging against wall)

Watch the Standard Warm-Up Video Here


For time!

  • 37 Calorie Row/Bike
  • 6 Squat Snatches (95/135)
  • 17 Pull-ups
  • 84 Double Unders
  • 17 Power Cleans (95/135)
  • 6 Bar Muscle-ups
  • 37 Burpees

Stimulus Goal:

Why Do This Workout? Because it’s Brandon’s birthday workout and we are doing what Brandon wants to.  Tel Brandon Happy birthday!

Duration and Feel: Between 14-17 minutes.

Weight: The barbell weight for the snatches and power cleans should be moderately heavy.  You should have a weight that is challenging so that you need to do quick singles, but not so heavy that you are resting a bunch between reps.  The snatches should feel more challenging than the power cleans. 

Specific warm-up focus: Shoulder and hip mobility and activation.  Prep the snatch movement, make sure lats, shoulders, and hips are ready for Olympic lifting and muscle ups.

Scaling Options: Lighter weights on the barbell for the snatches and clean.  Do deep power snatches with a bar if your movement for the snatch isn’t quite proficient.  You may use lighter snatch weight than the cleans if you must. For pull ups, do pull ups, jumping pull ups, or ring rows. For muscle ups, Do jumping muscles up, muscle up negatives, or 12 strict pull ups and 12 strict dips.


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