Warm-up
ON A 5:00 RUNNING CLOCK
400m Run
10 DB Suitcase Lunges
10 DB Curl to Press
10 Up-Downs
(No Measure)
Strength
EMOM x 12 MINUTES*
MIN 1 – 6 DB Snatch (R) + 6 DB Push Press (R)
MIN 2 – 6 DB Snatch (L) + 6 DB Push Press (L)
*Athletes will complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm.
(Score is Weight)
Workout
3 ROUNDS FOR MAX REPS
1:00 – DB Thruster
1:00 – Sit-Ups
1:00 – DB Sumo Deadlifts
1:00 – Tuck Jumps
-Rest 1:00 b/t Rounds-
(Score is Reps)
After Party on ZOOM @8am and 7pm
FOR RECOVERY
1:00 Pigeon Stretch (R)
1:00 Pigeon Stretch (L)
1:00 Saddle Stretch (R)
1:00 Saddle Stretch (L)
1:00 Childs Pose
(No Measure)
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