Monday 06/13/22

Strength:

1RM Box Squat

– 20’ to Establish 

– Regular Squat Stance

Conditioning:

4 Rounds

200m Run

5 Squat Snatch 155/105

Accessories:

8×1 Max Height Seated Box Jump

5×2 Anderson Front Squat 

4x10ea Farmers Carry Walking Lunge

4×45” Static Kettlebell Goblet Squat Hold 

4×45” Band Leg Extensions

5×15 GHD Medball Turkish Sit-up

Cardio:

5 Rounds

36 Calorie Row 

18 Russian Kettlebell Swings 70/53

9 Goblet Squats 

Rest 2’ Between rounds

*Keep it unbroken

Weightlifting:

Snatch

A. Heavy Snatch Complex

3 Power Snatch + 2 Hang Power Snatch + 1 Overhead Squat

– 20’ to build to a heavy

– keep form intact

B. 9’ EMOM Snatch

1-3: 3×60

4-6: 2×70

6-9: 1×80

– keep form throughout Emom 

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