WARM UP / MOBILITY
10-12 of each:
Dowel dislocates
Air squats
Overhead dowel lunge (narrow grip)
Single leg RDL (hold dowel across the back)
Dowel overhead squats
—–
Pre-squat hip opener sequence
Pec / Shoulder opener (laying on the ground / scorpion)
Snatch tech / Burgener warm-up drills (High hang)
Dowel dislocates
Air squats
Overhead dowel lunge (narrow grip)
Single leg RDL (hold dowel across the back)
Dowel overhead squats
—–
Pre-squat hip opener sequence
Pec / Shoulder opener (laying on the ground / scorpion)
Snatch tech / Burgener warm-up drills (High hang)
Hang Snatch
EMOM x 12: Snatch from High hang / Power position
Start at ~50-55% of 1RM Snatch and build slowly to a heavy single.
Start at ~50-55% of 1RM Snatch and build slowly to a heavy single.
Back Squat X 2
Every 2.5 min x 6 sets: (15 mins)
Set 1 – 6 reps @ 60% (of 1-RM)
Set 2 – 4 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 6 reps @ 70%
Set 5 – 4 reps @ 80%
Set 6 – 2 reps @ 90%
Set 1 – 6 reps @ 60% (of 1-RM)
Set 2 – 4 reps @ 70%
Set 3 – 2 reps @ 80%
Set 4 – 6 reps @ 70%
Set 5 – 4 reps @ 80%
Set 6 – 2 reps @ 90%
3 rounds: (Not for time)
100 ft walking lunge (Sandbag held in front rack)
– Rest 1 min –
15-20 x GHD Sit-ups
– Rest 1 min –
100 ft walking lunge (Sandbag held in front rack)
– Rest 1 min –
15-20 x GHD Sit-ups
– Rest 1 min –
