Prep

Equipment required: Foam roller, light band, jump rope, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 2 Rounds:

– 4 Up downs

– 10 Banded Overhead Squats

– 15 Banded Pull-aparts

– 30s Jump Rope

5) Barbell Warm-up (Snatch)

A.

AMRAP 24 In Teams Of 2

10 Reps of:

1 Power Snatch + 2 Overhead Squats (115/75)

20 Burpees

30 Double Unders

400 Meter Run

– Goal: Challenging pace, split all work evenly.

Rx+: (135/95)

L3: (95/65)

L2: (Power Clean + Front Squat 75/55) (30s each Double Under attempts)

L1: (KB High Pull + Goblet Squat) (200 Meter Run)

*Run Alternate:

– 500 Meter Row, 1200 Meter Bike

B.

Recovery

5:00 easy pace Bike, Row, Jog etc

C.

Hollow Rocks

20s on 10s off x 8