Surge Elite Performance & Fitness – Surge Muscle

Metcon (Distance)

2 Sets:

Side Lying DB External Rotations x 12 each

GHD Hip Extension x 10-15

Supine Ring Face Pulls x 8-12

Banded Good Mornings x 15

Single Arm Farmers Carry x 40 yards each

Plank Hold x 30-45 Seconds

B) 5 Sets: (EMOM)

2 Position Power Snatch + Tempo Power Snatch (2 Seconds to hip)

C) 5 Sets:

AMRAP in 3 Minutes

9 Power Snatch 95/65

12 Dips

In Remaining Time:

AMRAP Row/Bike for Distance (Goal to increase distance each set)

Rest 90 Seconds

If you don’t feel proficient with barbell snatch, feel free to substitute Single arm DB Snatch x 18 reps or (9/9) or with KB Swings.