AM Session
Warm up - Crossover symmetry activation, couch stretch, straddle hamstring stretch, twisted cross stretch, 90/90 hip stretch (2-3 reps each side), 30 air squats w/hip circle, 2 rounds of: 10 shoulder rolls + 10 OHS PVC + 5 single leg split lunge (as deep as you can go) + 10 seated barbell good mornings. Barbell warm up until loose: 3 Hang Snatch High pulls + 3 Muscle snatch + 3 OHS + 1 Snatch…
Snatch Doubles
2,2,2,2,2,2,2
*Build up to a double at 85-90% for the day in 5-8 sets.
EMOM for 10 min - Snatch @ 80%
Straight Leg RDL Snatch High Pulls
3 x 6-8 reps @ 85%
*Same weight for all 3 sets. Just below the knee
For Time
15 - 15 - 15
Ski Erg Calories
9-7-5
Bar Muscle Ups
Front Squats 225/165#
4 Rounds
10 Lateral Burpee Over Rower
250m Row Hard
*30 seconds rest
250m Row Hard
*30 seconds rest
1/2 Mile Bike
*Rest 2 minutes between rounds