WARMUP/MOBILITY
(10-12 mins)
Band shoulder warmup
Squat hip openers – alternate with sets of dowel or barbell overhead squats
Band shoulder warmup
Squat hip openers – alternate with sets of dowel or barbell overhead squats
Snatch
A1) Snatch: 12 mins to build to a heavy single
—Rest 3 mins—
A2) 1 Snatch EMOM x 7 sets:
Loading as follows, based off A1:
55, 65, 75, 80, 85, 90, 95+%
*Record heaviest single achieved
—Rest 3 mins—
A2) 1 Snatch EMOM x 7 sets:
Loading as follows, based off A1:
55, 65, 75, 80, 85, 90, 95+%
*Record heaviest single achieved
Hunger Games
60 secs per station for total reps:
1) KB swings 24/16kg
2) OH Walking lunges 55/35lb
3) Pullups
-Rest 30 secs after all 3 stations-
*Order of exercises rotates each round:
1, 2, 3
2, 3, 1
3, 1, 2
1) KB swings 24/16kg
2) OH Walking lunges 55/35lb
3) Pullups
-Rest 30 secs after all 3 stations-
*Order of exercises rotates each round:
1, 2, 3
2, 3, 1
3, 1, 2
Crossover Plyo
