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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