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SFIT #324 – Wednesday, April 5th


3:00 Row, Bike or Air Dyne
5-7 Reps each of:
Air Squat
High Hang Power Snatch
Snatch Balance
Overhead Squat
High Hang Squat Snatch
+1 Wall Walk between each movement

Distracted Shoulder Mobility

Easy movement prep to get shoulders warmed up and body ready for quite a few light weight snatches. Snatch warm-up will also get those shoulder loosened for the kipping pull-ups we have waiting in the wings. Take your time, move well and hit and pause at the end ranges. Wall walks will be used to get you ready to get upside down, as well as getting the shoulders warmer at a narrower range as well as the snatch grip range.

Get to know and love this shoulder mob, it’s life changing.


55 Power Snatches (95/65)
55 Pull-ups
55 Cal Bike/Row
55 Handstand Push-ups

AMRAP can be slightly confusing, think about it as a 15 minute time capped workout instead. Similar to the open workout we did a few weeks back with different movements. It’s going to be all about pacing the sets so you don’t do too big of sets and burn out, but also not doing large enough sets where it’s too easy and slow. Goal is to finish a round, which means each set of 55 can take an average of 3:45, although you can balance this around which movements you’re better at than others.

Break early. You’re better off doing small sets early and picking it up later depending on how you feel. Too big of sets early and you’re going to burn out and with similar movements throughout the whole workout, there’s no coming back from an early burn out.


Light Bike or Air Dyne
Superfriend Shoulder Opener
Couch Stretch

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