Warm up: Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Reverse Snow Angels
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Strength: Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Snatch from 2″ Below the Knee (pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
Workout: Complete as many rounds and reps as possible in 12 minutes of: 6 Power Snatches (60/35Kg) 9 Burpees Over the Barbell 12 Toes to Bar