AM Session
Warm up - couch stretch, elevated couch stretch (60 sec each side), 2 rounds of: 15 air squats w/hip circle + 100’ Side step (50’ each way w/hip circle) + 10 single leg bridge (5 each side) + spiderman stretch (30 sec each side) + ankle/calf stair stretch
Front Squats
2 Waves of:
5 Reps @ 75%
3 Reps @ 85%
1 Rep @ 90%
*Increase your weight by 5-10# on your second set!
5 Rounds (1:1)
30/25 Calorie Bike Erg
20 Toes to Bar
10 Thrusters 135/95#
*Rest 1:1
PM Session
Warm up - crossover symmetry activation, couch stretch, spiderman stretch, squat hold, ankle/calf stair stretch, 2 rounds of: 10 shoulder rolls + 10 air squats (w/hip circle) + 5 strict high pulls + 5 strict muscle snatch + 10 OHS w/barbell
EMOM x 7 minutes
1 Snatch + 3 Overhead Squats
*Do this complex at 75% of your 1RM Snatch
5 Rounds
15 Chest to Bar Pull Ups
12 Bar Facing Burpees
9 Deadlifts 275/205#
*Rest 1:1