Warm-Up:
12:00 minute EMOM
Minute 1: 13/10 Calorie Machine of Choice
Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps
Minute 3: 15/15m Single Arm Overhead Carry
Minute 4: 15mBurpee Broad Jumps
Weightlifting Primer
2 Sets, with Empty Barbell
3 Hang Snatch High Pull
3 Low Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Overhead Squat
Add Load
3 Sets, Building Load and Cueing Positions
Hang Snatch
Floating Snatch
Squat Snatch
Overhead Squat
Weightlifting
Every 2:30 minutes, 5 Sets, Complete the following:
1 Hang Squat Snatch
1 Floating Squat Snatch
Rest: 10 seconds
1 Squat Snatch
1 Overhead Squat
Build to 75% of 1RM Squat Snatch, then complete 5 sets at or above the 1RM Squat Snatch
"Life finds a way"
15:00 minute Running Clock
4 Sets
3 Weighted Strict Pull-Ups @ 85% of 1RM
Rest 30 seconds
6 Strict Pull-Ups
Rest 30 seconds
12 Ring Rows
Rest 2:00 minutes
Recovery / Mobility Protocol
:30sec/:30 seconds KB Calf Smash
1:00/1:00 minute Half Kneeling Hamstring Stretch
1:00/1:00 minute Tall Dragon Stretch
1:00 minute Standing Forward Fold
1:00 minuteUpdog Pose
Optional Accessories
3 Sets, For Quality
:30 secondDual Kettlebell Overhead Hold
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