Friday, April 29th, 2022

WARM UP

3 Sets

-1:00 Machine

-10 KB Swings

-5/5 Suitcase KB Deadlifts

-5 Inchworms

2 Sets

-10 Cat Cows

-10 Bird Dogs

-10 Glute Bridges

then, Deadlift and Power Snatch Technique and Barbell Warm Up

STRENGTH

Every :90 x 8 Sets

-3 Tempo Deadlifts (3 count on the way down, reset at the bottom each time, no TnG)

*can build in weight as you go but should always be able to control the weight enough to keep it in the required tempo range

INTERVALS

8 Sets

1:00 On/1:00 Off

-12 Box Jump Overs (24”/20”) (:40 Cap) (Rx+16 reps)

-Max Power Snatches (75/55) (Rx+95/65)

*looking to try and send the box jump-overs each round to get as much time as possible on the bar

*score is total Snatches

RECOVERY

-Foam Roll Lower Back and Glutes

2 sets

-Figure 4 Stretch on Box 1:00

-Hamstring Stretch on Box 1:00

-Calf Stretch on Box :30

EXTRA CREDIT

EMOM x 12

-2 Power Cleans

75-85% across all sets