Name: Playbook - Simply Mander - 9/18/23
Uploaded: 2024-01-01T19:10:19.915Z
Duration: 45 min
Description: 9/18/23

A. Full snatch + Hang snatch 
work up to a heavy single complex, do not drop the bar in between


B. 12 MIN AMRAP 

6 - 25ft shuttle run  (down + back = 1) 
8 dual DB hang clean and jerks
2 burpee pull ups 

* every round add 2 burpee pull-ups (4, 6, 8 etc) 


C. Core: 
3 Rounds
10/each leg side plank leg lift
20s hollow hold
10 hollow rocks 
*rest as needed

Full snatch + hang snatch

B. 12 MIN AMRAP 

6 - 25ft shuttle run  (down + back = 1) 
8 dual DB hang clean and jerks
2 burpee pull ups 

* every round add 2 burpee pull-ups (4, 6, 8 etc)

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- dumbbells in either hand
- swing the dumbbells between your legs and perform and hang clean
- push jerk or push press overhead 
- fully lock out elbows at the top

Dual DB hang clean & jerk

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee pull-up

12 Min AMRAP

C. 3 Rounds
10/each leg side plank leg lift
20s hollow hold
10 hollow rocks 
*rest as needed

- on your forearm in a side plank 
- raise your top leg to above your torso
- return to neutral

Side plank leg lift

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
**modified option shown at the end of the video

Hollow body hold

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor
**modification shown in the video!

Hollow body rocks

Core

9/18/23

Added this on the end of a workout and it was perfect 💕

3/13/24

1/21/24

1/15/24

3/7/23

Bre Orlandos

3/1/23

First workout back after an injury and this was a good way to get back into it 🥵 Excited to be back!

Shelby

Madi

11/28/22

11/18/22

12/9/22

12/16/22

12/17/22

amanda

2/22/23

4/22/23

Gabrielle

This one went by fast! But such a good workout!! 😅

Stephanie

12/22/222

Molly

4/23/23

06/01/23

6/12/22

07/28/23

8/10/23

8/17/23

9/9/23

08/04/23

9/20/23

10/3/23

Thanks to doing the functional program I knew how to sub dumbbells for the bench press because bro dudes be hogging the equipment 😆

9/18/23

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