Session 1
Warm up - Crossover symmetry activation, 5 Sets: 30 second bike erg + 10 air squats (varying stance width each set) then, 2 sets of: 10 single leg raises (each side, lying on back) + 10 reps lying twist stretch (touch opposite foot to opposite hand lying on back)
Back Squats
Work to 3x1 Heavy Singles drop to 60% and do 20 reps
AMRAP 12 minutes
5 Rounds
15 Wall Ball 20/14#
15 Toes to Bar
Then,
Max rounds w/time remaining of:
15 Wall Ball 20/14#
5 Bar Muscle Ups
Cash out
4 Sets for quality
15 Hollow Rocks
15 Bar Dips (Bar behind back, feet up on bench)
Session 2
Snatch (Work up in weight each set here with small jumps working on technique
3 Sets:
1 Snatch Deadlift (To knee) + 1 Snatch
3 Sets:
1 Snatch Deadlfit (1” off floor) + 1 Snatch
3 Sets
1 Snatch
With a partner for time
120 Calorie Ski Erg
90 Bar Facing Burpees
30 Power Snatch 165/115#
*Rest 5 minutes
30 Power Snatch 165/115#
90 Bar Facing Burpees
120 Calorie Ski Erg
*Split up the reps into 3’s/9’s/12’s for the snatch/burpee/ski portions.