GROUP WARM-UP
2 Rounds of:
3 External Obliques opener :10 on :10
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CYCLING
Take 10 minutes to build to 70 – 75% (moderate heavy) power snatch

For time:
20/15 Calories Air bike
15 Power snatch 95/65; M55+ 65/35

Rest 5 minutes

For time:
25/20 Calories Air bike
10 Power snatch 135/95; M55+ 115/65

Rest 5 minutes

For time:
30/25 Calories Air bike
7 Power snatch 155/105; M55+125/75

ALTERNATE BARBELL CYCLING
10 Calories Air bike
10 Hang Power snatch

Rest 5 minutes

15 Calories Air bike
7 Hang Power snatch

Rest 5 minutes

20 Calories Air bike
5 Hang Power snatch

STRENGTH ENDURANCE
10 Sandbag squats @ 50% of body weight

10 Sandbag squats @ 70% of body weight

10 Sandbag squats @ 90% of body weight

MOBILITY
1 set of:
1:00 each side pigeon stretch
1:00 each side couch stretch
1:00 Twisted cross stretch

Go Get ‘Em Drew! 

Best of luck to Drew Sonier as he competes this weekend in the Central Florida Throwdown in Orlando! Drew is in the “GrandMaster” division and you

can track his standings at the link HERE.