Thursday, June 14, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 bottom of the squat hold
20 squats
20 PVC pass-throughs
20 dumbbell rows each arm

STRENGTH:
Deadlift

TEKKERS:
10:00
Snatch technique work using 135# or less

CONDITIONING:
Advanced
AMRAP in 20:00
15 power snatches, 95#/65#
15 thrusters, 95#/65#
300-meter run

Intermediate
AMRAP in 20:00
10-15 power snatches, 75#-95#/55#-65#
10-15 thrusters, 75#-95#/55#-65#
300-meter run

Beginner
AMRAP in 10:00-15:00
10 hang power snatches, 15#-45#
10 thrusters, 10# dumbbells-45# barbell
100-200-meter run

MOBILITY:
4x
1:00 foam roll your choice
1:00 banded pec stretch each side
1:00 banded lat stretch each side
1:00 banded triceps stretch each arm