Warm-up:
10. Cal machine
20 90/90 Switches
10. Plate Squat Reach
5/side Perfect Stretch
10. IYTS
Banded 7s
Wrist prep
Burgener warm up
Strength: Snatches (12 min)
5 @70% 1RM
4 @75% 1RM
3 @80% 1RM
2 @85%1RM
1 @90%++
**There are done in Singles so reset after each rep.
**Rest as needed between sets
Metcon: 6 Rounds for time (17 min cap)
12 Pushpress (95/65)
12 Toes to bars
36 Double unders
Scaled x2 singles
Warm-up: 500/400m Row or Ski 1 Round 20 90/90 Hip Stretch 10 Scap pushups 20 Plank shoulder taps 10 Squat hold press to overhead 10 Plate...
Warm-up: 4th floor run 50FT High knees 50FT Butt kicks 50FT Bearcrawl5 50FT Duck walks Specific 1 Round 10 Hollowrocks 10 Empty bar...
Warm-up: 2 Rounds 10 Calorie Machine 10 Squat hold Pass Thrus 10 Kettlebell Deadlift 10 Seal to down dog Strength: WEEK 1 EMOM 3 3 Muscle...
Comments