Prep

Equipment Required: Foam roller, light KB, medium band

1) Foam Roll Glutes & Hamstrings x 60s each

2) 5 each Shin Box + Forward Fold

3) 3 rounds:

– 3 each KB Windmills

– 5 each Banded Bird Dogs

– 7 Banded Overhead Goodmornings

– 9 Goblet Squats 1s Pause in the bottom position

4) Barbell Warm-up Snatch

A.

Squat Snatch

EMOM 15

2 reps each set

– Try to go 5% heavier than last week.

– L2: Snatch Pull sets of 2

– L1: Single Arm Overhead Box Squat 4 x 8-10 each.

B.

Back Squat Cluster

5 sets

Build to a heavy 2.2.2 

OT3M

– each “.” represents a 15s rest where you re-rack the bar. 

– build to a heavy set.

C.

4 Rounds Of

20 Heavy Russian KBS

10s Air Bike Sprint

OT2M

– Goal: HARD effort, sell your soul to the Bike. Final week of this Anaerobic work.

-Score is lowest round of calories

L1: AMRAP 8:

10 Russian Swings

5 each DB Box Step-ups