Prep
Equipment required: Foam roller, light DB, medium/light band
1) Foam Roll Glutes & Hamstrings 60s each
2) 3 each Spiderman Lunge
3) 3 Rounds of:
– 3 Upward to Downward Facing Dog w Toe Touch
– 10 Band Overhead Squat
– 10 each Band X-walk
– 5 each DB Snatch
A.
Build to a heavy 2 over 6 sets.
– Sets of 5,4,3,2,2,2
Rx+: Squat Snatch
L1: Power Snatch Technique work
B.
‘Quadzilla’
AMRAP 7:
21/15 Calorie Bike
21 Overhead Squats (135/95)
21 Power Snatch
– Goal: 1+ rounds. Very hard effort. Loading should allow you to perform touch n go reps of Snatches and sets of 7 on OHS.
L3: (115/75)
L2: (95/65)
L1: (15/10 Cal Bike) (35/20 Goblet Squats) (Russian KBS)
C.
100 Reps AFAP