Warm-Up
Mobility:
10 PVC Pipe Pass Throughs
10/10 PVC Pipe Around the Worlds
:30 second PVC Pipe Prayer Stretch
5/5 World's Greatest Stretch
Into 2 Rounds:
30 second Jump Rope Practice
15 Air Squats
5 Hang Muscle Snatch
5 Snatch Grip Push Press
5 Overhead Squats
Weightlifting / Strength
Overhead Squat
Every 2:00 minutes, 6 Sets
- Set 1: 5 Reps @ 70%
- Set 2: 4 Reps @ 75%
- Set 3: 3 Reps @ 80%
- Set 4: 3 Reps @ 80%
- Set 5: 2 Reps @ 85%
- Set 6: 2 Reps @ 85%+
% Based on 1RM Overhead Squat
*Substitute Front Squats for those with mobility issues.
"Window to the Wall"
14:00 minute AMRAP
75 Double Unders
25 Wall Balls 9/6kg
5* Power Snatch 60/40kg
Increase Power Snatch by 5 Reps on Each Set
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
Optional Accessories
3 Sets, For Quality:
5/5 Bulgarian Split Squats 30x1 Tempo
8 Cuban Rotations 30x Tempo
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