WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Banded glute steps, dislocates, diagonal pull aparts etc.
Review and warm-up w/ empty barbell: Back squat / Overhead squat / Power Snatch
Every 2 min x 8 sets:
5 Back squats @ 60-65% of 1RM across
Across means not building (unless you start under desired percentage)
Use the same or similar weight across all 8 sets
Keep mechanics, positioning perfect and bar speed high.
BACK SQUAT X 5
7 min AMRAP ladder:
1, 2, 3, 4… etc.
Power snatches 135/95lb
Bar facing burpees
– Keep adding 1 rep to each movement, each round for 7 mins
– Score = last COMPLETED round + reps in the next
3 rounds: rest as needed
8-10/leg Front foot elevated split squat (2 x DB or KB held in farmers carry)
15-20 GHD Sit-ups (sub weighed anchored ab-mat sit-ups)
20-25 Banded face pulls