Session 1
Warm up - crossover symmetry activation, 2 rounds of: 200m run + 0:30 HS hold + 10 shoulder rolls + 15 air squats + 0:30 HS Hold + 10 shoulder rolls + 15 OHS pvc.
Snatch Grip Push press + Push jerk + Split Jerk + 3 OHS
-Work up to a heavy complex for the day!
10 Rounds
100 M Run
10 CTB
25’ HSW
15 min Cap
Session 2
Warm up - hamstring smash (2 min each leg) w/barbell in rack, lacrosse ball behind knee (1-2 min each side, bend knee), 2 rounds of: couch stretch (30 sec each) + 20 air squats + spiderman stretch + 20 single leg touches (10 each)
Back Squats
6 x 6 reps @ 70%
*All 6 sets at the same weight.
7 Rounds for time
15 GHD Sit Ups
15 Bar Facing Burpees