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WEDNESDAY 1/2

Warm-up

10 Fast Burpees, 1:00 Squat Hold, 10 Calorie Bike/Row Sprint, 1:00 Squat Hold, 10 Fast Burpees, 1:00 Squat Hold

Mobility Recommendation: 2:00 gut smash per side

Strength

Back Squat: 3-3-3-3-3 – keep the weight heavy, but without a large variance in weight, 5 heavy sets of 3

Conditioning

Sandbag Grace: 30 Sandbags over the shoulder (150/100lbs)

 


THURSDAY 1/3

Warm-up

Power Snatch Skill Work: 5 High Hang Muscle Snatch, 5 Hang Muscle Snatch, 5 OHS – repeat with power snatch and squat snatch variants

Mobility Recommendation: Double LAX ball on T-spine (2-3 minutes), 2:00 puppy dog stretch

Strength

Every :90 for 15 min: 3 Power Snatches AHAP – drop and reset between reps, build in weight across the 10 sets

Conditioning

AMRAP 7 Minutes: 3 Pull Ups, 3 Power Snatches (95/65) – increase by 3 each round (6,6..9,9..12,12…), power snatches should be touch-and-go for the first half of the workout