| a) WARM UP:
Circuit Style Tabata (20s on, 10s rest)
Each person start at a different station and complete a cycle 4 times.
- Battle Ropes
- Push ups
- Supermans or back extensions on GHD
- Dowel pass thrus
- Air squats
Finish warm up with Scap Activation |
| b) STRENGTH:
Snatch complex – E2.5MOM for 10 mins
- 3 position Power snatch (hi hang, hang, floor) @ 55, 60, 65, 70% of 1rm snatch
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| c) METCON:
“Nicole”
20 min AMRAP of:
- 400 meters Run
- Max Rep Unbroken Pull-ups (** you start your pull-ups and when you come off the bar, you go back for a lap)
Score is cumulative pull-ups |
| d) ACCESSORY WORK:
2x:
- 20 V-Ups
- 15 Toe Touches
- 10 Windshield Wipers
- 10 Arch Rocks
- 15 Arch Lifts
- 20sec Arch Hold
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e) RECOMMENDED MOBILITY:
- lats and T spine – stretch and roll with foam roller
- calves – stretch and smash with lax
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