Monday, April 3rd 2023

WARM UP

200m Run

20 Russian KB swings

200m Run

200’/200′ Single Arm FR KB carry

:15 dead hang WIDE grip

:15 dead hang normal grip

:15 dead hang – hands together

MOBILITY

1:00 squat hold on Rig

10/10 Leg Swings

PRIMER

1x

10 Pause Jump squats

10 Walking Lunges

30 bunny hops

:30 low plank

STRENGTH

E2M x 5

2 Front Squat @ 74-90%

@ 10:00

1 Front Squat – no heavier than 93%

GET FIT

3x

5 Power Snatch (115/75)

10 lateral burpee over bar

right into

3x

5 Clean and Jerk @ same as above

300m Run