Session 1
Warm up - couch stretch, 2 rounds of: 15 calorie echo bike + 15 air squats + 15 shoulder rolls + 15 barbell deadlifts, then spiderman stretch, then, 2 rounds of: 7 Deadlifts (building weight) + 10 Wall Ball + 25’ Handstand Walk
3 rounds for time:
25/20 Calorie Bike
25 Wall Ball 20/14#
15 Deadlifts 275/205
100’ Handstand Walks
Session 2
Warm up - couch stretch(1 min each), squat hold (1 min), pigeon stretch, 2 rounds of: 10 air squats + 5 High Pull (slow) + 5 hang power cleans w/stretch @ top + 5 squat cleans (empty bar) + calf/ankle stretch.
3 Position Cleans (Hang, Low Hang, Floor. Drop bar between low hang and floor)
1 set @ 50%, 1 set @ 55%, 1 set @ 60%, 3 sets @ 70%
For 7:00 (14 reps total)
@ 0:00 complete: 1 Hang Squat Clean @ 75%
@ 0:30 complete: 1 Squat Clean @ 75%
Clean Deadlifts
5 x 3 reps @ 80%
*All these percentages are off of your 1RM Clean.
25-20-15-10-5
Ski Erg Calories
DB Snatch 75/55#