Session 1
Warm up - crossover symmetry activation, 2 rounds of: barbell front rack stretch + 10 single arm DB strict press (each arm) + 10 shoulder rolls + spiderman stretch/pigeon stretch
Strict Press + Split Jerk (From blocks)
-Work up to a heavy single for the day!
Split Jerk (Go from Jerk Blocks)
-Work up to a heavy single for the day!
AMRAP 20 minutes
Hand Over hand Sled Drag (body weight on the sled)
10 DB Snatch 100/80#
100 Double Unders
*Rest 1:00 after each round
Session 2
Warm up - 500m Row, 500m Ski erg
Rounds until you cannot complete the reps…
2:00 ON/1:00 OFF
9,12,15,18,21,24,27,30…
Ski Erg Calories
Row Calories
*2:00 to complete each round, with 1:00 rest between.
Cash out
3 Rounds
10 Hip Extensions + 20 seconds Hold @ top of last rep
10 Single Leg Deadlifts (Each leg)