Session 1
Warm up - Couch stretch (1 min each), straddle hamstring stretch, squat hold, 2 rounds of: 10 slow air squats + 10 shoulder rolls, spiderman stretch, elevated pigeon stretch, ankle/stair calf stretch.
Back Squats
4 x 6 reps @70%
AMRAP 25
20/16 Calorie Row
20 Strict HSPU
20/16 Calorie Bike Erg
100’ OH Walking Lunge
*Rest 2 minutes after completing each round.
Session 2
Warm up - couch stretch, elevated pigeon stretch, ankle/stair stretch, 2 sets of: 5 high pulls (slow, from hips) + 5 Muscle Snatch (from hips) + 5 OHS, then warm up snatch w/barbell until warm… do 3 sets at least working up to your 50% (first set weight)
3 Position Snatches (High Hang, Hang, Floor)
50%/60%/70%/3 sets @ 75%
Drop the bar between the Hang and the floor.
Snatch
3 x 3 reps @ 80%
*Drop the bar between each rep.
Snatch Deadlifts
4 x 3 reps @ 95%
*Focus on the pull from the floor, use the legs, press the feet “into” the floor. Stay over the barbell the entire time, DO NOT stand all the way up. you should finish as high as possible over the bar with the knees back. This is helping build that pull off the floor.
5 Rounds for time
20 Pull Ups
10 Mid Hang Power Cleans 135/95#
20 GHD Sit Ups