Dynamic warm-up | 8:001 set:10 alternating Spiderman stretches10 inch worms10 air squats1 set:10 squat therapy reps (against the wall)10 hand-release push-ups10 alternating Scorpion stretches1 set:3-5 wall walks (partial range of motion)10 squat therapy reps (against the wall)3 wall walks (full range of motion
4 sets for load:3 overhead squats- Build to your heaviest set.
- RX -For time:10-8-6-4-2:Squat snatches (115/165 lb)- Perform 3 wall walks after each set.
- INTERMEDIATE -For time:10-8-6-4-2:Squat snatches (75/115 lb)- Perform 3 wall walks after each set.
- BEGINNER -For time:10-8-6-4-2:Hang squat snatches (35/45 lb)- Perform 2 partial range of motion wall walks after each set.
Accumulate:1:00 banded shoulder stretch/side1:00 reach, roll, and lift