A) Warm Up
Row or Airdyne 2 min
1 min Lat banded distraction per side
50 meter High Kicks
50 m Monster walk with band (Glute activation)
1 minute hold at bottom of squat
20 Dowel pass throughs
Scap Activation
B) Take 15 Minutes to build to today’s 1RM Snatch.
C) Back Squat 5, 5, 3, 3, 2, 1, 1, 1
Rest as needed between sets. Find today’s 1RM.
D) Post Class Optional work:
Plank 3 x Max effort holds (2 minute+)
