Movement Prep:

  • 2 Min Bow and Arrow Stretch
  • 2 Min Pole Squat

Warm Up:

  • 1 Min Jump Rope
  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • 3 x 10m Partner Banded Broad Jumps
  • Burgener Warm-up
  • Barbell Warm-up #2

Strength:

10 Min to Establish 1 RM Squat Snatch

Conditioning:

"Isabelle"

30 Snatches for time (135/95 or 75% of 1 RM)

Scaled:

30 DB Snatches + 30 PVC Snatches

--------------

Extra Work:

8 Min EMOTM

  • Odd: 50 Double Unders
  • Even: 5 Strict L-Sit Pull-ups