Session 1
Warm up - Crossover symmetry, 5 minutes foam roll quads, hips, calves, upper back, spiderman stretch, pigeon stretch, 2 rounds of: 10 air squats + ankle/calf stair stretch.
Back Squats
7 x 3 reps @ 85% (+5-10# if you are able)
4 Rounds
100 Double Unders
15 Atlas Stone Ground to Chest #115#75
30 GHD Sit Ups
*Rest 1 minute after each round.
Session 2
Warm up - crossover symmetry, foam roll quads/hips/upper back, pigeon stretch, ankle/calf stair stretch, 2 rounds of: 10 air squats + 3 Slow high pulls + 3 Hang Muscle Snatch (slow) + 3 slow snatch deadlifts (working positions), 2 rounds of: 10 shoulder rolls + 5 Overhead Squats (barbell)
Snatch
8 x 2 reps @ 80%
*All 8 sets I did at the same weight. 90 Sec to 2 min Rest
Snatch Deadlifts
8 x 2 reps @ 100-110%
*For these, never bring your shoulders back behind the bar (so never stand all the way up). Just working on the pull from the floor to as high as you can get the bar (around mid thigh) while staying over the bar with the shoulder.
5 Rounds (New round every 3:00
32/26 Calorie Row
10-12-14-16-18
Bar Facing Burpees