1. Warm-up
Slow 10 Minute Run
Then
Steady through:
10 Banded Good Mornings
20 Overhead Squats 95/65lbs
40 Double Unders
2. Strength
Deadlift
5×1 @ 75-80%
3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.
——-Optional——-
Please choose ONE of the following based on perceived weaknesses.
5. Conditioning
AMRAP 15 Minutes
50′ Farmer’s Carry 70/50lb Dumbbells
50 Double Unders
15 Dumbbell Push Press
6a. Gymnastics Accessory
Plank Holds
:60 x 10
Rest 1-3 minutes between holds.
6b. Strength Accessory
Single Leg Squats
4×12 on each Leg
Build weight through all three sets
Rest as needed.
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