Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
2 Rounds for Quality
200m Run
10 DB Glute Bridge
12 Push Ups
10 DBs Deadlifts
Weightlifting
Week 10
I. Every 2 mins x 5 sets:
Muscle Snatch + Hang Snatch + Snatch Balance
5 x 2 + 2 + 2 reps
Use the heaviest weight you can for each set.
Goal:
Take this time to warm-up thoroughly for the 1RM attempt and max sure your mobility feels good!
II. In 15 minutes...
Find your 1RM Low Hang Snatch
Conditioning
3 Rounds for Time
15 Clean and Jerk
15 Sit Ups
10 Bar Muscle Ups
Alternative 10 Pull Ups
15 Sit Ups
15 Snatches
Rest 2 mins between each round.
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Accessory Work
For Quality
50 Deficit Push Ups, 3 / 2 inches
Every time you break complete:
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