Prep
Equipment Required: Foam roller, light KB, medium band
1) Foam roll glutes & hamstrings x 60s each
2) Shin Box + Forward Fold 5 each
3) 3 rounds:
– 3 KB Windmills each
– 5 Banded Bird Dogs each
– 9 Goblet Squats
4) Barbell Warm-up (Snatch)
A.
Power Snatch
8 x 2
OT1:30
– Essentials: Hang Power Snatch
– Build to a moderate 2 if form permits.
B.
Squat Clean
8 x 2
OT1:30
– Essentials: Hang Power Clean
– Build to a moderate 2 if form permits.
C.
RDL
4 x 8
OT1:30
– build to a moderate 8
D.
Side Plank Hold
Accumulate 3 minutes on each side