Saturday, October 28th 2023

WARM UP – bike

1:00 easy bike

1:00 moderate bike

:30 fast bike

:15 rest

:15 bike sprint

MOVEMENT/MOBILITY – Hip Circle

2 Sets

5/5 Half Cirlces

10/10 Lateral Steps

15 Glute Bridges

then

6 Kang Squats

6/6 quadruped hip CARs

:30 wall sit

5 Pause Back Squats

5 Back Squats

6 Muscle Snatches

6 Snatch Balances

3 Power Snatches

STRENGTH

Back Squat Every

2:30 x 4 Sets

-8 reps at 70-75%

GET FIT

“Power Snatch Chief ”

5 Rounds

3 Minutes On/1 Minute OFF

-3 Power Snatches (95/65)

-6 Push-Ups

-9 Air Squats

*pick up where you left off