Tuesday, June 4th 2024

WARM UP –

Every :15 x 3 Minutes

-5 Air Squats

-3 Burpees

*alternate

MOVEMENT/MOBILITY – light band, box

*band on rig

10 banded face pulls

1:00 Band Lat/Tri Stretching

5/5 slow single arm banded rows w/ t-spine rotation

:30 dead hang + trunk twists

5/5 hip airplane on rig

5/5 curtsy lunges

:30 pigeon stretch / side

:30 calf stretch / side

3 box jumps

3 burpee box jump overs

PRIMER (before Strength)

*grab BB

4 overhead squats

4 drop snatches

4 Hang Snatch Pulls

4 low hang power snatches

GET FIT

2 Sets (18min)

AMRAP – 8

40 DB Snatch @ 50/35#

400m Run

20 Burpee Box Jump overs (Rx+30 reps)

Max Rep TTB

2min rest b/t

NOTES You should have :60 on first set of TTB, if not move on at the 7:00 mark to T2B

STRENGTH

Every 2:00 x 5 Sets

3 Squat Snatches

*TnG, Start light and Build

*power if needed, but goal is to squat snatch these