Warm up: 4 sets: 60s Row, PVC Pass Throughs, 10 behind the neck PVC press, 10 air squats, 10 good morningsPre-Mobility: Anterior chain smash
Health and Fitness:
Four sets of:
A1. Front Squat x 4-6 reps, Rest 45 seconds
A2. Strict Pull-Ups x 3-5 reps (add weight if possible or if you cannot do PLU’s do 3-5 negatives), Rest 45 seconds
A3. Plank from Elbows x 45-60 seconds, Rest 45 seconds
B. Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or KB)
20 Box Jumps or Step-Ups
C. Optional: Two sets of:
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
Classic:
A. Every 3 minutes, for 18 minutes (6 sets) of:
Hang Power Snatch + OH squat (Build)
B. Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 S2OH (95/65 lbs)
20 Box Jumps (24″/20″)
C. Optional:
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds
D. Mobility: Foam Roll