Session 1
Warm up -
4 x 30 second HS Hold, after each HS hold do ONE movement, 15 shoulder rolls, 15 air squats, OH stretch/lat/pec stretch, 15 OHS w/pvc. Then do 2 sets of: 10 OHS barbell + 5 Power Snatch
2 Power Snatch + 1 Overhead Squat
10 x 1
*Work up in weight for the first 5 sets, then on set 5 stay at the same weight for the next 5 reps.
10 Rounds (New round Every 2:00)
10 Toes to Bar
8 Bar Facing Burpees
6 Power Snatch (Or Ground to Overhead) 115/75#
Session 2
Warm up - Couch stretch, Hamstring stretch, spiderman stretch 2 rounds of: 15 shoulder rolls + single leg glute bridge (5-10 sec each side x 3) + Banded hip extension (10 reps each side) + 30 sec HS Hold.
For time:
150 KBS 70/53#
*Every break, complete 50’ HSW (25’ increments).
Deadlifts
8,8,8
*Re-set at the bottom of each rep, so each pull is from a dead stop.
4 Sets for quality
20 Single Leg Deadlift (10 each leg, holding two kb’s)
10 Weighted Hip Extensions + 20 second Hold @ top of 10th rep.
20 V-ups