Hit those mobility concepts in #1 if you need to!
ACTIVATION
2 Rounds
:20 Sec Plank + 5 Russian Baby Makers
: 20 Sec Leg Raises + 10 Spiderman + Reach (5/side)
:20 Sec Hollow Rocks + 15 Glute Bridges
3 Steady Rounds
1 mile Bike
15 Banded Good Mornings
10 Light Snatch Balance
STRENGTH
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
CONDITIONING
AMRAP 12 Min
12 Alternating Pistols
12 Toes to Bar
120′ DB Farmer’s Carry 100/70s
MAKING MUSCLES
2 Min ECHO Bike at 60-80 RPM
15 RDLs (Moderate Weight)
50 Push Ups
PRE-HAB
(Optional)
75 Leg Curls + 3x15 Reverse Hypers.