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Prep

Equipment required: Foam roller, medium/light band, light KB

1) Foam roll lats & thoracic x 60s each

2) 3 each Spiderman Lunge

3) 3 Rounds of:

– 5 each Banded Bird Dogs

– 5 each Goblet Reverse Lunges

– 10 Band Overhead Squats

4) Air Bike sprint 10-15s for max watts

5) Box Squat w. an empty barbell

1 x 5 w. 3s down 1s pause on the box focusing on perfect technique

A.

Box Squat

EMOM 8: 3 Reps.

– take 3-4 sets to get warm

– 5% heavier than last week

– these are speed sets to a parallel box with a wide stance

B.

Barbell Warmup Snatch

C.

‘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 snatch and sets of 7 on OHS.

L3: (115/75)

L2: (95/65)

L1: (15/10 Cal Bike) (15 each Single Arm Overhead Box Squat 30/20) (10 each DB Snatch)

D.

Glute Bridge

4 x 8-10. Rest 60s.

– 2 count at top of each rep

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