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
- DB Snatches
- 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)
- E1:15 x 6: Drop Snatches:
- Accessory
- Jerk Dips:
- 80-100% – 5(3)
- Alternate V Ups:
- 3 x 20
- Jerk Dips: