AM Session
Warm up - couch stretch, straddle hamstring stretch, twisted cross stretch, 10 single arm DB press (each arm), 2 rounds of: 200m Jog + 500m Bike, then 2 rounds of: 20 air squats (w/hip circle) + 10 shoulder rolls + 10 barbell thrusters + 10 kip swings.
4 Rounds for time
20/15 Calorie Bike
20 Toes to Bar
10 Thrusters 135/95#
40’ Barbell OH Walking Lunge (135/95#) Roughly 10 Steps
PM Session
Warm up - crossover symmetry activation, couch stretch, straddle hamstring stretch, 90/90 hip opener, twisted cross stretch, lat/pec stretch, 20 air squats (w/hip circle), 10 Bulgarian split lunge (deep lunge, back knee off ground, 5 each leg), 10 barbell seated good mornings, 20 shoulder rolls, warm up with barbell until loose…
Snatch
-Build up to 1 rep @ 85%, then complete the following.
3 Waves of:
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
*Rest 3-5 minutes between waves. Complete the 3,2,1 reps straight through then rest after the 6 total reps have been completed.
AMRAP 7 minutes
15 Calorie Row
5 Bench Press (70%)
Rest 3-5 min
AMRAP 7 minutes
50 Double Unders
5 Strict DHSPU