Session 1
Warm up - twisted cross stretch, spiderman stretch, straddle hamstring stretch, calf/ankle stair stretch, 2 rounds of: 10 single leg touches (each leg) + 10 air squats + 7 deadlifts (light weight), work up in weight on deadlifts to starting weight…
12 Rounds (1:1)
7 Deadlifts
14/12 Calorie Ski Erg
*Increase the weight on the deadlifts every 3 rounds
275/185 to start then move up —-> 315/365/405
Session 2
Warm up - couch stretch, spiderman stretch, ankle/calf stair stretch, 2 Rounds: 0:30 second bike + 10 shoulder rolls + 0:30 second bike + 10 air squats. Then, 10 high hang muscle snatch + 10 OHS + 5 Hang Power Snatch
Hang Power Snatches
5 x 2 reps (slowly working up each set, all sets should be fairly close together)
AMRAP 15 minutes
7 Muscle Ups
15 Overhead Squats 95/65#
50 Double Unders
*Rest 1 minute after every 2 rounds completed.