Prep
Equipment Required: Light KB, foam roller, blue/red bands
1) Foam Roll Adductors x 60s each
2) AMRAP 5
– 1 Spiderman Lunge each
– 3 KB Windmills each
3) Back Squat w. an empty barbell
1 x 5 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.
A.
Back Squat
10-8-6-4-2+
OT2:15M
– Goal: Build to a heavy 2+ (AMRAP) set. The goal of this is to perform 2-5 reps with a heavy load, not necessarily a 2RM. Go based on feel.
B.
5 Minutes
-Coach led
C.
AMRAP 12
25 Overhead Squats (75/55)
200 Meter Run
25 Power Snatch
200 Meter Run
– Goal: Slower, consistent pace. BB loading is intended to be light.
-Rx+: (95/65)
-Essentials: 24 total single arm DB overhead box squat, 24 total single arm DB power snatch
D. (Finisher after class)
3 x 8 each leg
Rest 60 seconds