AM Session
Warm up - crossover symmetry, couch stretch, pigeon stretch, worlds greatest stretch, hamstring smash (on bar), 2 rounds of: 10-15 air squats + 90/90 hip opener (3-4 reps each side) + ankle/calf stair stretch + 10 cossack squats (5 each side)
Back Squats
2 x 10 reps warm up reps, first weight
1 x 5 reps
1 x 3 reps
1 x 2 reps
1 x 2 reps
1 x 3 RM
1 x 6 @ 80%
1 x 6+ @ 80%
AMRAP 15 minutes
4 Rounds
25 GHD Sit Ups
50’ Handstand Walk
Into Max reps with remaining time of:
Muscle Ups
PM Session
Warm up - couch stretch, 2 rounds of: 10 air squats + 10 push ups + 10 shoulder rolls, then 2 rounds of: 5 snatch + 5 OHS + 5 burpee over bar
5 Rounds (1:1)
6 Squat Snatch 135/95#
12 Bar Facing Burpees
*Alternate rounds with a partner or go 1:1.
With the remaining time in 20:00
Work up to a heavy single squat snatch
*Only go up by 10# increments each lift so you can accumulate some volume!