GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds of:
8 PVC Pass Thrus
8 Around the Worlds
8 PVC OHS
4 Yoga Push-ups
20 Banded Pull-aparts
8 PVC Pass Thrus
8 Around the Worlds
8 PVC OHS
4 Yoga Push-ups
20 Banded Pull-aparts
Then w/ empty BB:
3 Muscle Snatches
4 Overhead Squats
10 Front Rack Reverse Lunges
5 Back Squats
5 Goodmornings
STRENGTH/SKILL
Squat Snatch (1×2)
*Take 8-10 total sets and build to a challenging double that does not compromise form.
*Rest 2:00
*Rest 2:00
METABOLIC CONDITIONING
Dani (AMRAP – Reps)
10 Minutes on the clock:
1k Row
50 Overhead Lunges w. plate (45, 25)
Remaining time: AMRAP Squat Clean Thruster (135, 95)
1k Row
50 Overhead Lunges w. plate (45, 25)
Remaining time: AMRAP Squat Clean Thruster (135, 95)