Warm Up: Crossover symmetry, 20 shoulder rolls, 2 min squat hold, couch stretch (1 min each), 5 minutes foam roll quads, hips, calves, upper back, pigeon stretch, 2 rounds of: 10 air squats + ankle/calf stair stretch.
Session 1
Back Squat : 5-5-5-5-5 - 70% of 1rm with 25% band tension. Work on speed and quality movement
3 rounds for time
Bike Erg, 1000 m
100 Air Squats
15 Muscle Ups
5 rounds:
15 V-ups
15 Strict Bar Dips
Session 2:
Squat hold (1-2 min), 500m Row Easy, 2 rounds of: 10 shoulder rolls + 10 air squats + couch stretch (30 sec each side) + calf/ankle mobility, then, 2 rounds of: 5 Slow high pull (from pockets) + 5 muscle snatch (from pockets) + 5 snatch
Snatch 7x3
Use the same weight for each set. Rest as needed between sets. 70-75%+ 1RM Snatch
Snatch Deadlift 3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
5 rounds for time of:
Row, 250 m
25 Push-ups
Rest 30 secs
Row, 250 m
50 Double Unders
Rest 1 min