AM Session
Warm up - crossover symmetry, couch stretch (1 min each), ankle/calf stair stretch (1 min), pigeon stretch (1 min), then, 2 rounds of: 15 calorie bike + 10 shoulder rolls + 15 air squats + 50’ Walking Lunge, then 2 rounds of: 10 DB Snatch (lighter) + 5 toes to bar + 3 strict pull ups
6 Rounds
15/12 Calorie Bike Erg
12 Toes to Bar
9 Dumbell Snatch 70/50#
*Looking for these DB snatch to be touch and go
*Rest 5 minutes
6 Rounds
15/12 Calorie Bike Erg
12 Chest to Bar Pull Ups
50’ OH Walking Lunge (1 x 70/50# DB)
*Alternate arms each round for the lunges.
PM Session
Warm up - crossover symmetry, couch stretch, pigeon stretch, 2 rounds of: 100m row @ workout pace + 10 shoulder rolls + 10 air squats + pec/lat stretch (30 sec each side) + 5 Tempo OHS (pvc) + ankle/calf stair stretc
7 Rounds (New round every 3:00)
300m Row
3 Power Snatch 75% of 1RM snatch
*These were heavy singles!
4 Rounds
12 Strict Pull Ups
75’ Handstand Walk
*Rest 1:1 after each round!