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Wednesday 04102024

Warmup


SKILL WORK

Pre-workout:

On a 10:00 clock:

Practice 5-7 sets of a power snatch + overhead squat single from the floor.


RX

5 x 2:30 rounds:

10 overhead squats (65/95 lb)

30 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.

 

Level 2

5 x 2:30 rounds:

10 overhead squats (55/75 lb)

20 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.


Level 3

5 x 2:30 rounds:

10 overhead squats (35/45 lb)or “dowel “

10 lateral hops over bar

Max-calories any machine in the remaining time.

– Rest 2:30 between rounds.



STRETCHING | 3:00

1 set:1:00 foam roll glutes/side1:00 foam roll upper back

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