1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Snatch) + Skill Transfer Exercises* 10 minutes with a PVC or Empty Barbell
2. StrengthBuild to a heavy snatch single
3. Workout Prep1 set:5/4 Calorie Row3 Burpees5/4 Calorie Row2 Burpee Box Jump Over5/4 Calorie Row1 Burpee Box Get Over
Heavy Single (10-12 minutes)* Rest as needed between sets *
15 CAP
3 Rds
100 DU's
30 Squats
- then
15/12 Cal Bike
20 Pushups
RX24/20 Calorie Row30 Burpees24/20 Calorie Row24 Burpee Box Jump Overs (20/16)24/20 Calorie Row18 Burpee Box Get Overs (24/20)
RX+30/24 Calorie Row24/20 inch Box (BBJO)30/24 inch box (BBGO)
Scaling Options:Reduced Callorie RowUp DownsBurpee Box Step Ups (20/16)
Target time: 10-12 minutes
30/24 Calorie Row30 Burpees30/24 Calorie Row30 Burpee Box Jump Overs (24/20)30/24 Calorie Row30 Burpee Box Get Overs (30/24)
AMRAP 2Cal Ski-Erg
Handstand Compression Awareness
3 Rounds:
5 Compression Sit Ups
10 Sec Hold Seal Pose with Heels Together
Compression Situps - as slow as possible. Straddle position, rolling body up one vertebrae at a time to flat pancake position.
Demo - https://youtu.be/fonaizSkOZY
A More Skillful Hip Prep