Session 1
Warm up - crossover symmetry, couch stretch (30-60 sec), elevated pigeon stretch (30-60 sec), squat hold (30-60 sec), 2 rounds of: 10 cossack squats (5 each side) + 15 air squats (varying stance, 5 narrow/5 regular/5 wide) + 90/90 hip opener drill (3 reps each side), then ankle/stair calf stretch (60-90 seconds), then 3 x 5 warm up squats.
Back Squats
-Work up to a heavy double for the day! 3 x 5 warm up, then increasing weight 5,3,2,2,2 reps
-2 x 5 reps drop sets @ 80-85% (Heavy, but should feel good after working up to the heavy double)
4 Rounds (New round every 5:00)
30 GHD Sit Ups
15 Thrusters 115/80#
10 Bar Muscle ups
Session 2
Warm up - crossover symmetry, couch stretch, pigeon stretch, squat hold, 10 cossack squats (5 each side) 2 rds of: 5 high pull (from pockets) + 5 muscle snatch (From pockets) + 5 OHS + calf/ankle stair stretch + 5 snatch deadlifts + 10 shoulder rolls. Then work up in weight…
Power Snatch
1 Rep Every 0:30 seconds x 10 minutes
75% of 1RM
AMRAP 12 minutes
6 Double KB Snatches 53/35#’s
12/10 Calorie Ski Erg
*1:1 each round, these should be fast sprints back and forth