Session 1
Warm up - “Rowling” 5 frames, after each frame do either a 0:30 second HS Hold, OR do (15 shoulder rolls + 10 air Squats + 5 OHS)
Overhead Squats
5,5,5,10,10
*Work up in weight each set, the first 5’s should be warm ups working up then the 10’s should be two challenging sets!
10 Rounds
7 Barbell Hang Power Cleans (95/65)
7 Barbell shoulder to Overhead (95/65)
30 Double Unders
5 Rounds (work rest 1:1)
20 GHD Sit Ups
100’ Handstand Walk
Session 2
warm up - couch stretch, Spiderman stretch, standing straddle hamstring stretch, 2 rounds of: 15 shoulder rolls + 15 air squats + 10 barbell power snatches
Power Snatch
5 EMOM x 5 minutes (Touch and go)
3 EMOM x 5 minutes (Touch and go)
1 Every 0:30 seconds x 5 minutes (Work up in weight every 2 reps, small jumps)
5 Rounds (Every 3:00 new round)
16/14 Calorie Row
12 Burpees Over the Rower
8 Power Snatch 115/75#