Warm Up
3 rounds for quality of:
12 American Kettlebell Swings
30 Double Unders or Single Unders
Bodyweight Lunge, 50 ft
10 Squat Jumps
Weightlifting
I. Every 2 mins x 6 sets: Overhead Squats
1 x 2 reps @ 85%
1 x 3 reps @ 80%
1 x 4 reps @ 75%
1 x 3 reps @ 85%
1 x 2 reps @ 87%
1 x 4 reps @ 80%
II. Every 2:30 for 12:30
1 Power Snatch, 70-75% 1RM
Rest 30 secs
1 Power Snatch, 75-80% 1RM
Rest 30 secs
1 Power Snatch, 80-85% 1RM
Conditioning
For Time
36 Clean & Jerks
Every 1 min (starting at 0:00) complete: 6 Toes-to-bars
RX 135 / 95 lbs
Scaled 95 / 65 lbs
-- Rest 3 mins --
36 Snatches
Every 1 min (starting at 0:00) complete: 6 Toes-to-bars
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
3 rounds for quality of:
8 Glute Ham Raises
8 L/8 R Single Leg Box Step Downs, 24/20 in
15 Banded Good Mornings
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Comments