Session
Warm up - couch stretch, elevated pigeon stretch, straddle hamstring stretch, twisted cross stretch, shoulder rolls (pvc pass throughs), 2 rounds of: 15 air squats (w/hip circle) + 90/90 hip opener (2-3 reps each side) + spiderman stretch + 10 barbell RDL’s. Then barbell warm up front rack and front squats + cleans until loose…
Power Clean + Squat Clean
1,1,1
*Increase weight each set. Drop the bar between reps.
Front Squat
1,1,1,1,1
*Increase weight each set until your last set is a single at 90%
For Time
15 Min Cap
120 Wall Balls
120 Cal Row
PM Session
Warm up - crossover symmetry, spiderman stretch, twisted cross stretch, 2 rounds of: 15 air squats + 10 single arm db press (5 each arm) + 10 shoulder rolls, 2 rounds of: 5 muscle snatch + 5 behind the neck press + 5 OHS
Snatch
1,1,1 @ 75-80%
*Pause in the bottom for 1-2 seconds before standing the rep up to build that bottom position!
Every 2:00 x 3 Sets
10 Power Snatch 135/95# (Touch and go)
Alternating Minutes x 10 minutes
Odd: 80y Shuttle Sprint (20 yard legs)
Even: 10 Burpees