AM Session
Warm up - 2 rounds of: 1:00 bike w/hip circle + 0:30 couch stretch (each side) + 15 air squats + 30 sec pigeon stretch (each side) + 10 walking lunge steps + 90/90 hip drill (3-4 reps each side)
Squats
75% including 25% band tension x40 Reps Terminate each set when you feel a rep is slower than the last.
10 Rounds (1:1)
7 Overhead Squats 155/105#
9 Bar Facing Burpees
11 Chest to Bar Pull Ups
PM Session
Warm up - couch stretch (60 sec), elevated pigeon stretch (60 sec), calf/ankle stair stretch, 15 slow air squats (varying stance width and toe angle), 20 shoulder rolls, twisted cross (30-60 sec each side), 2 rounds of: 5 slow high pulls (from hips) + 5 muscle snatch + 5 OHS
Snatch
4 x 3 reps @ 75% or above
Low Hang Snatch Panda Pull
4 x 3 reps @ 80%
Snatch Pull
4 x 3 reps @ 90%
*Use straps. Work the pull off the floor, keep the bar close and shoulders over the bar as long as possible. Focus on using the legs off the floor.
3 Rounds for time
100 Double Unders
30 GHD Sit Ups
10 Axil Cleans 155/100#