DATE

2022/06/25 SAMSTAG Lessonplan

RX
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.

BEGINNER
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (10/15 lb)
50 sit-ups
50 wall-ball shots (6/10 lb) (9/10 ft)
– Use any machine available for the calories.

PARTNER WARM-UP | 11:00
On an 8:00 clock:
3 inchworms + 1 push-up/each
6 samson stretch lunges
9 wall-ball shots
– One partner rows, bikes, or skis for calories while the other performs the 3-6-9

DB SNATCH REVIEW | 5:00
1 set:
5 DB snatches/arm (light)
8 alternating DB snatches (light)
8 alternating DB snatches (workout weight)

GHD SIT-UP REVIEW | 5:00
2 sets:
:20 GHD sit-up
– Rest 1:00 between sets while partner works

COACH-LED STRETCHING | 5:00
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back