Monday 06/20/22

Strength:

1RM Box Front Squat

– 20’ to Establish 

– Regular Squat Stance

– Hip crease at parallel or below

Conditioning:

“Clean as fast as you can”

20/16 Calorie Assault Bike

5 Squat Cleans 135/95

4 Squat Cleans 155/105

3 Squat Cleans 185/135

2 Squat Cleans 205/145

1 Squat Clean 225/155

20/16 Calorie Assault Bike 

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:

2 Rounds

100/80 Calorie Assault Bike

50 Russian Kettlebell Swings 106/70

50 GHD Sit-ups

Weightlifting:

Snatch

A. 3 Position Power Snatch Complex

1 Power Snatch + 1 Power Snatch Below the Knee + 1 Power Snatch Above the Knee

– 20’ to build to a heavy

– keep form intact

– must hang on to bar after first power snatch

B. 9’ EMOM Power Snatch Wave

1,4,7: 3×60

2,5,8: 2×70

3,6,9: 1×80

– keep form throughout Emom 

– may touch and go

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