AM Session
Warm up - couch stretch (60 sec), squat hold (60 sec), pigeon stretch (60 sec), straddle hamstring stretch, 2 rounds of: 90/90 hip opener stretch (3-4 reps each side) + 15 air squats + calf/ankle stair stretch, 2 x 10 warm up reps (@ first weight)
Back Squats
2,2,2,2 (First set starting at 85% and working up from there)
1 x 10 reps @ 70-75%
5 Rounds
25/20 Calorie Row
20 DB Snatch 50/35#
10 Single Arm OHS (Each arm) 50/35#
*Rest 1 minute after each round.
PM Session
Warm up - crossover symmetry, couch stretch, 2 rounds of: 10 shoulder rolls + lat/pec stretch + 5 clean deadlifts + 5 muscle cleans + 5 strict press + 5 push jerk, then 2 rounds of: 3 clean and jerk 5 bar facing burpees (lighter weight) w/spiderman stretch + calf stretch between rounds.
For time 12 min Cap
30 Clean and Jerks 225/155#
*10 Bar facing burpees EMOM including 0:00.