1. Movement Prep/Activation3 sets:20 Plate Toe Touches5 Up Downs10 PVC Pass Throughs5 PVC Overhead Squats- into -3 sets (Empty Barbell)3 Hang Snatch High Pull3 Hang Muscle Snatch3 Snatch Push Press3 Hang Squat Snatch 2. Strength PrepHang Squat Snatch:- Establish a 3 RM for the day (10-12 minutes)-into-3 Snatch Deadlift x 3 Sets @90% 1RM Snatch3. Workout Prep2 sets:15-seconds Burpees (build in pace)5 Wall Balls (build in weight)
Hang Squat Snatch 1x3
- Establish a 3 RM for the day.
Snatch Grip Deadlift 3x3
3 Snatch Deadlift x 3 Sets @90% 1RM Snatch
12 CAP
E4MOM (4 Rds)
RX
50 Single Unders
15/10 Cal Bike
10 Plate G2O
RX+
50 DU's
20/15 Cal Bike
10 Alt. DB Snatch (55/35/25)
10 Rounds30 seconds Max Rep Burpees-Rest 30 seconds-30 seconds Max Rep Wall Balls (20/14)-Rest 30 seconds-
Target number of reps: 230+Burpees: 8+ Reps (80+ Reps)Wall Balls: 15+ Reps (150+ Reps)
10min Posterior Chain Roll out