Gobstopper

Warm-Up

*7 minutes to complete the following:
25m skip forward, 25m skip backwards, 700m 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

then…

“Gobstopper”

  • 30 Lateral Bar Burpeese
  • 400m Run
  • 15 Hang Power Snatches (65/95)
  • 800m Run
  • 15 Hang Power Snatches (65/95)
  • 400m Run
  • 30 Lateral Bar Burpeese

Stimulus Goal:

Why Do This Workout? Get better at going hard with short to medium time domains.  This workout can be short, or a little on the long side depending in how tough you are with just holding on to a tough pace. Hold on, push hard. Get this workout done under 14 minutes.

BB Weight: Should feel moderate, but pick a weight where you can do 15 unbroken hang power snatches when you are fresh.

Specific warm-up focus: Shoulders and hips…

Scaling Options: Lighter weight on BB. Step over bars.

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