Monday June 21st

Warm up - crossover symmetry activation, banded couch stretch, twisted cross stretch, 20 shoulder rolls, 20 air squats w/hip circle, ankle/calf squat stretch (weight on knees), 10 Bulgarian split lunges (5 each leg, deep as you can go), barbell warm up - 5 muscle snatch + 5 OHS + 3 snatch (until loose…)

Back Squats

10/8/6/4/2 reps 

Snatch Doubles

-Sets of 2 singles all the way up to 75%, then increase by 5-10# each set until you reach a top set for the day. 

Deficit Snatch Deadlifts

5 x 2 reps 

*Start at 100% and work up in weight each set to a heavy 2 for the day. Re-set at the bottom between reps.

For time:

1000m Row

Then right into…

5 Rounds

9 Bar Muscle Ups

7 Parallette HSPU