General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. Single Leg RDL – 2×10 e/s; Rest 30-sec

B. Hang Snatch – Build to a heavy for the day; 10 minutes then do three drop sets at 90%

C. Snatch Pull; 5×3 @120% of today’s complex

D. Back Squat – Build to 8RM (heavier than previous weeks); then perform 3×8 @90% of today’s weight


4RFT –
15/12 Calorie Row
15 Wallball @20/14-lbs

Rest 5 minutes

4RFT –
12/9 Calorie Assault Bike
10 Power Cleans@135/95-lbs

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