GROUP WARM-UP
2 Rounds
5 PVC lift offs or Bench-lying plate overhead stretch
5 Foam roll wall slides
5 Push-ups
5 Plate squat @ tempo 3 sec down
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Every 2:00 for 10:00
2 Segment pause power snatch right below the knee or 2 hang power snatch
2 Rounds
of:
5 PVC lift offs or Bench-lying plate overhead stretch
5 Foam roll wall slides
5 Push-ups
5 Plate squat @ tempo 3 sec down
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led barbell warm up
BARBELLEvery 2:00 for 10:00
2 Segment pause power snatch right below the knee or 2 hang power snatch
ODD
You can start on any of the two circuits shown below. Complete all sets before moving to other circuit. Rest no more than 2 minutes between sets. Circuit 1 –
8 – 6 – 4 – 2 reps of:
OBJECT/STRONGMAN
You can start on any of the two circuits shown below. Complete all sets before moving to other circuit. Rest no more than 2 minutes between sets. Circuit 1 –
8 – 6 – 4 – 2 reps of:
Dumbbell Floor Press
Supinated Strict pull-ups
Kettlebell/Dumbbell front squats Circuit 2 –
2 sets of:
10 each arm
5 D-ball
Supinated Strict pull-ups
Kettlebell/Dumbbell front squats Circuit 2 –
2 sets of:
10 each arm
dumbbell row
5 D-ball
or sandbag ground-to-over shoulder
MOBILITY
:30 each
side, twisted cross
1:00 box
stretch
:30 each
side couch stretch