Warm up - couch stretch (60 sec), squat hold (60 sec), pigeon stretch (60 sec), 2 rounds of: 90/90 hip opener stretch (3-4 reps each side) + 10 air squats + calf/ankle stair stretch + 10 cossack squats (5 each side)
Back Squat
10/10/4/4/2/1/1/1
*Work up in weight each set to something heavy for the day! NOT a max, but just something heavy.
Then,
2 x 4 reps @ 87-90%.
*These should be heavy sets for today!
For time:
5 Rounds
9 Thrusters 95/65#
35 Double Unders
Into…
200’ Handstand Walk (25 or 50’ Increments)
Into…
5 Rounds
9 Thrusters 95/65#
35 Double Unders
4 Rounds
25 GHD Sit Ups
25 Back Extensions
*Rest about 60-90 seconds between rounds.
PM Session
Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 10 shoulder rolls + 10 OHS + 90/90 hip drill opener (3 reps each side) + ankle stair stretch, then, w/barbell 5 strict High pull (from pockets) + 5 strict muscle snatch (from pockets) + 5 OHS + 5 Full snatch, repeat until loose…
Snatch
3,3,3,3,3 (Up to 80-85% for your top set)
1,1,1 (Above 80 or 85%, working up if possible)
*Take up to 3 attempts at a top weight for the day.
Drop set
1 x 3 @ your top weight you hit on your way up (80-85%)
With a partner OR 1:1
0:30 second ON/0:30 OFF x 20 minutes
Max Calorie Ski Erg