WARMUP
AMRAP X 10 MIN
30 Single Unders
6 Cossack Squats
10 PVC Pass Throughs
10 Slow Alt. Deadbugs
5 PVC/BB Hang Muscle Clean or Snatch
5 PVC/BB Front or OH Squats
*1st Round perform with PVC Pipe, 2nd Round perform with Barbell
STRENGTH
Overhead Squat for load:
3×10
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Volume/Capacity Cycle
WORKOUT
AMRAP x 7 MINUTES
7 Power Snatches (75/55)
7 Overhead Squats
35 Double Unders
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
5-10 MIN YOGA FLOW…
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child’s Pose
Rebound Pose
(No Measure)
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