Session 1
Warm up - couch stretch (2 x 30 sec each side), straddle hamstring stretch (2 x 30 sec each side), lacrosse ball behind knee + flexion (30 sec each leg), 3 rounds of: 10 air squats + 20 hollow rocks + 10 shoulder rolls, then 3 x 3 warm up squats w/light weight, then work up…
Back Squats
7 x 3 reps @ 85% (+ 5-10# from last time we did 7 x 3 rep)
7 Rounds 1:1 Work:Rest
8 SandBag Cleans 150/100#
12 Strict HSPU
8 Muscle Ups
Session 2
Warm up - 1k row (easy), 20 shoulder rolls, 2 rounds of: 25 double unders + 5 burpee over rower + calf/ankle stair stretch + standing quad stretch (3 reps each side, 10 sec each stretch)
4 Rounds (New round every 5:00)
25/20 Calorie Row
100 Double Unders
25 Burpees
Low Hang Power Snatch + Power Snatch
1,1,1,1,1
*Work up to a heavy set of this complex for the day. See if you can get up to 80% of your 1RM full snatch