Prep

Equipment required: Foam roller, medium band, light KB

1) Foam Roll Hamstrings + Quads x 60s each

2) 10 each Sciatic Nerve Floss

3) Biphasic Hip Flexor Stretch 60s each side

4) 3 Rounds:

– 20 Ft Bear Crawl

– 10 total Box Step-ups

– 10 Banded Overhead Squats

A.

AMRAP15

Min 0-5:

Bike/Row/Ski 15s hard 45s easy

Min 5-10:

30 Single Unders, 3 each Rotational Box Jumps Step downs

Min 10-15:

Bike/Row/Ski 15s hard 45s easy

– Goal: Hard push on sprints, maintain nasal breathing

B.

Power Snatch

3/3 x 3. 

OT2M

– DROP EACH REP

– 3 warm-up sets, 3 working sets

– if you have a 1RM you should be around 80%

L1: Deadlift

C.

Barbell Standing Calf Raise

3 x 15-20. Rest 60s