Session 1
Crossover symmetry protocol activation, foam roll quads + hips, spiderman stretch, straddle hamstring stretch, 2 rounds of: 20 calorie row + 15 air squats + 10 single leg floor touches (each side, lower down by bending knee and hinging at hip)
Back Squats
3 x 6 reps @ 70% 1x20 @10+ last week
Every 4 min for 16 Min total.
9 DB Facing Burpee
12 Alt DB snatch 50/35
15 Box Jump Overs 24/20
Max Wall Balls 20/14
The Clock runs continuously. Score is total wall balls
6 Sets for quality
5 Strict DHSPU
10 Bent Over Rows w/Barbell (heavy)
Session 2
Snatch Work
-Work up to 70% in triples…
Every 90 seconds x 5 sets
3 Snatch (70%)
Every 90 seconds x 5 sets
3 Snatch (Heavier)
10 Rounds (1:1)
10yd (eight 4’ mats) Double KB OH Walking Lunge 53’s/35’s#
10 Strict Pull Ups