Session 1
PM Session
Warm up - 2 rounds of: 10 shoulder rolls + 10 air squats (narrow to wide) + ankle mobility + 5 barbell muscle snatch + 5 barbell OHS, then warm up w/barbell.
A) Snatch Waves
Each wave is for time:
4-3-2 reps
Rest as needed
3-2-1 reps
Rest as needed
2-1-1 reps
Wave 1 (62-75%), Wave 2 (75-85%), Wave 3 (80-87%)
B) For time:
20-18-16-14-12
Ski Erg Calories
GHD Sit Ups
Session 2
Warm up - 2 rounds of: 30 second couch stretch + 15 air squats (varying stance width) + 10 single leg touches (each side) + 10 shoulder rolls
A) Back Squats
-Work up to a heavy set of 3 for the day
-Then drop and do 1 x max reps @ 82% of your 1RM Back squat
B) AMRAP 20 minutes
30’ OH Walking Lunge 95/65# Barbell
9 Bar Facing Burpees
6 Bar Muscle Ups
*Rest 1 minute between each round