Tuesday, March 12th 2024

WARM UP – KB

200m Jog

20 KB swings

10/10 Leg Swings

10 Arm Overhead squats

MOVEMENT/MOBILITY – PVC, KB

*grab PVC

:30 external rotation w/ PVC / side

8 FR Sotts Press

8 prone overhead PVC liftoffs, :02 hold at top each rep

10 OHS w/ PVC

10/10 Hip Flexor Raises, KB on foot

5/5 KB snatches + 50 overhead walk

PRIMER – empty barbell, PVC or Training Bar

3 Slow motion snatch pulls

5 Hang Muscle Snatch

5 OHS

3 Snatch Drops

3 Snatches then,

1 set of complex

STRENGTH

Every :90 x 7 sets

1 Power Snatch

1 Hang Snatch

1 Overhead Squat

*build across sets

GET FIT

3 Sets (16min)

AMRAP – 4

200m Run

6 Power Clean and Jerks @ 155/105 (Rx+185/125)

200m Run

Max Rep Rope Climbs

2:00 rest b/t