Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam Roll Glutes & Hamstrings x 60s each
2) 5 each Shin Box + Forward Fold
3) 3 rounds:
– 3 each KB Windmills
– 5 each Banded Bird Dogs
– 7 Banded Overhead Goodmornings
– 9 Goblet Squats 1s Pause in the bottom position
4) Barbell Warm-up Snatch
A.
EMOM 15
2 reps each set
– Try to go 5% heavier than last week.
– L2: Snatch Pull sets of 2
– L1: Single Arm Overhead Box Squat 4 x 8-10 each.
B.
Back Squat Cluster
5 sets
Build to a heavy 2.2.2
OT3M
– each “.” represents a 15s rest where you re-rack the bar.
– build to a heavy set.
C.
4 Rounds Of
20 Heavy Russian KBS
10s Air Bike Sprint
OT2M
– Goal: HARD effort, sell your soul to the Bike. Final week of this Anaerobic work.
-Score is lowest round of calories
L1: AMRAP 8:
10 Russian Swings
5 each DB Box Step-ups