Prep
Equipment required: Medium/light band, light KB, plyo box
1) World’s Greatest Stretch x 5 reps each side
2) 3 Rounds of:
- 5 Banded Bird Dogs each side
- 5 Thoracic Rotations each
- 10 Banded Glute Bridges
- 10 Box Step-ups total
A.
Seated Dynamic Box Jump
6 x 3
OT1M
- moderate height.
B.
Barbell Warm Up Snatch
-Coach Led
C.
Power Snatch
10 minutes x 2 reps.
OT1M
- work on technique or build to 80% of 1RM
D.
Power Clean
10 minutes x 2 reps.
OT1m
- work on technique or build to 80% of 1RM
E.
Farmer’s Carry
AMRAP 10 x 180ft.
- moderate load.