AM Session
Warm up - crossover symmetry “activation”, couch stretch, 90/90 hip opener (3-4 reps each side), 30 air squats (w/hip circle, varying stance width and toe angle), twisted cross stretch, 2 rounds of: spiderman stretch + 10 shoulder rolls + 10 narrow stance OHS (barbell) + calf/ankle stair stretch. Then warm up w/barbell until loose…
2 Snatches + 2 Overhead Squats
3 Sets @ 75% +
*First set at 75% and increase from there for a total of 3 “working” sets! Drop the bar between reps of snatches.
Snatches
1,1,1,1 @ 85% +
*Start at 85% and work your way up if you can, or stay at the same weight if it was challenging or you missed. Get a total of 4 made reps, don’t count misses.
4 Rounds for time
100 Double Unders
7 Muscle Ups
7 Squat Snatch 185/125#
Front Squats
Warm up sets:
2 x 3 reps @ 40%
1 x 2 reps @ 50%
1 x 2 reps @ 65%
1 x 1 reps @ 75%
1 x 1 rep @ 85%
Working Sets:
1 x 1 rep @ 90%
2 x 1 rep @ 90%+ (Increase each set if you feel you are able)
*The goal here is to hit at least one heavy squat above 1RM goal clean.
PM Session
Warm up - spiderman stretch, calf/ankle stair stretch, squat hold, 2 rounds of: 10 shoulder rolls + twisted cross stretch + 5 single arm DB press (each arm)
AMRAP 10 minutes
5,10,15,20,25…
Strict HSPU
Burpees
Rest as needed
AMRAP 10 minutes
5,10,15,20,25…
Push Press 115/80#
Toes to Bar
12/10 Calorie Bike Erg