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. Power Snatch + Hang Snatch – 10 minute EMOM @60-75%

C. Snatch Grip RDL – 3×10 @4020 Tempo

D. Back Squat – 5×3 @33X1 Tempo (nothing heavier than 75%)

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For Time:
50/40 Calorie Row
50 Wallball
50/40 Calorie Assault Bike
50 Power Snatch @75/55-lbs

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