Essentials:
A.
Mobility
Standing Straddle x 4 min
Saddle x 4 min
Seated Straddle x 5 min
B.
10min
Drop Snatch, Snatch Balance, Heaving Snatch Balance, Sots Press Drills
C.
8min EMOM
Odd: Overhead Squat x Max Reps 30 sec
Even: Max Reps Single Unders x 30 sec
-Rest 4 min-
8min Every EMOM
Deadlift x 6 reps
Burpee Box step Ups x 3 reps
Fitness/Performance:
A.
Mobility
Standing Straddle x 4 min
Saddle x 4 min
Seated Straddle x 5 min
B.
10min
Drop Snatch, Snatch Balance, Heaving Snatch Balance, Sots Press Drills
C.
8min EMOM
Odd: Overhead Squat x Max Reps 30 sec 75/55
Even: Max Reps Double Unders x 30 sec
-Rest 4 min-
8min Every EMOM
Deadlift x 10 reps 135/95
Burpee Box Jump x 5 reps 20”