Warm up - crossover symmetry activation, couch stretch, straddle hamstring stretch, 2 rounds of: 200m jog + 30’ HSW + 10 calorie bike, leg swings and calf/ankle stretches as needed…
8 Rounds
20/16 Calorie Bike Erg
400m Run
10 OHS #135#95
*3 Minutes rest after every 3 rounds
Power Snatches
5 x 10 reps
*Rest 90 seconds after each set.
*Work up in weight each set starting at 135/95#.
Power Snatch
5 x 1 rep
*Building up in weight each set to a moderately heavy single for the day!
PM Session
Warm up - crossover symmetry activation, twisted cross stretch, straddle hamstring stretch, 2 rounds of: 10 single arm DB clean and jerk (light) + 10 push ups + 5 strict pull ups, then warm up to bench and DB weight and get a few pull ups before starting…
8 Rounds for time
5 Bench 225/145#
10 Single Arm DB Hang Clean and Jerk 80/60#
15 Pull Ups
Ski Erg
10 x 250m super threshold
w/1 min rest between intervals.