Wednesday 04/20/22

“Active Recovery/Open Gym”

2 Rounds

3’ Assault Bike

20 Kettlebell Curtsy Lunge 35/26

3’ Ski ERG

20 Glute Bridge Walk Outs

3’ Bike ERG

20 Plank Walk Outs

Core:

“Hollow Heck”

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Hollow Rocks

Hollow Hold (secs)

Skill:

Double Under Progression

5×5 Swing and Catch

5×15 Single Taps

4×1’ Single Unders

5×15 Double Taps

5×5 3 to 1’s

Weightlifting: 

1RM Muscle Snatch

– 15’

– Keep form intact

10’ EMOM

3 Touch and Go Power Cleans

– Build each set

Clean Pulls

2x5x95, 3x5x100

– 2’ Rest

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