Warm up
100m run
20m Emu Walk
20m Broad Jump
10 Pike push ups
30 sec Tai Gi Spins
Prep (with Broomstick, Barbell)
5x Strict press
5x Push Press
5x Push/Split Jerk
Strength (15min)
5x5 Push/Split jerk
70% of 1RM
METCON (25min)
25 min AMRRAP
10 KB Swing 24/16
10 SDLHP
20 Cal
10 Burpee over KB
10 Russian Twist
Cool Down
Cobra
Down Dog
Cat/Cow
Thread the needle
Pigeon
Warm-Up Starting Partners on Different Stations and Rotating 30 seconds @ Each Station Station 1: Echo Bike @ 6 RPE Station 2: 15-20 sec...
Warm-Up 2:00-3:00 Cardio Choice - :30/:30 Â Couch Stretch :60 Â Alternating Active Pigeon Stretch :30/:30 Â Active Scorpion Stretch :60 Â ...
Monday Snatch 1x2 40 50 60% 1x1 65 70 75% 1x1 80 85 90% (for the brave) 1x1 95 100 100+% Clean & Single Jerk 1x2 50 60% 1x1 65 70 75% 1x1...
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