Saturday, January 6th 2024

WARM UP – bike

Partner 1

:30 legs only bike

:30 arms only bike

1:00 bike

Partner 2

:30 Wall Sit

:30 Squat rotations

:30 Wall Sit

:20 HS Hold

MOVEMENT/MOBILITY – PVC, barbell

:20 hollow hold flutter kicks

:30 Straddle Stretch

*grab PVC

10 PVC Pass Throughs

:20 shoulder external rotation w/ PVC / side

5 PVC Slow Pressing Snatch Balance

5 PVC OHS

5 PVC Drop Snatches

3 PVC tall Snatches

3 PVC Jump and Catch

*grab barbell

3 Muscle Snatch

3 Overhead Squats

3 Snatch Balance

2 Tall Snatches

2 Hang Squat Snatches

STRENGTH

Every 2 Minutes x 5 Sets

1 Snatch Pull

1 Floating Snatch

1 OHS

Drop reset

2 Hang Snatch (above knee)

@ RPE 5-9 (start lightish and build to a pretty heavy complex)

*preferably squat but power is ok

GET FIT

w/ Partner

3 Rounds For Time (each, at same time)

20 OHS (95/65) (Rx+115/85)

10 Burpees OTB

20 S2OH (95/65) (Rx+115/85)

10 Burpees OTB

Rest 3:00

*after 2nd partner to finish completes 3 rounds

200/150 Cal Bike

*share work with partner however

*Score is total time