Today’s Workout

Warm Up

  • 1 min. Row|Ski|Bike
  • 10 PVC Pass Throughs
  • 10 Push Up + Down Dog
  • 15 Superman
  • 10 Single Leg Glute Brudges (Each)
  • 15 Rockstars
  • 5 PVC Snatch Pulls
  • 10 PVC Hang Power Snatches
  • 5 Snatch Pulls
  • 5 Hang Power Snatches
  • 2 x Strength Complex

Strength
Every 2:30 for 6 Sets

  • 2 x 1 Snatch Pull + 2 Hang Power Snatches
    ***Drop the bar between sets***

Conditioning – “Handle with C-Air”
5 Rounds For Total Reps/Cals – :40 On|:20 Off

  1. DB Snatches
  2. Cal Row|Ski|Bike

Accessory
3 Sets

  • 15 DB Tricep Kick Backs (Each)

Barbell

  • Lifts
    • E1:15 x 6: Drop Snatches:
      • 45-50% – 3(2)
      • 55-60% – 3(2)
      • 65-70% – 3(2)
    • Clean + Front Squat + Jerk:
      • 40% – 1 + 2 + 1
      • 45% – 1 + 2 + 1
      • 50% – 1 + 2 + 1
      • 55-65% – 1 + 2 + 1(5)
  • Accessory
    • Jerk Dips:
      • 80-100% – 5(3)
    • Alternate V Ups:
      • 3 x 20