WARM-UP -
Every 45 seconds for 5 sets:
125m Row
- into -
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch
STRENGTH -
Every Minute (10:00)
5 Power Snatch (+15 lbs total
from week 2)
- Use lightweight that can be
cycled smoothly for 5 Touch
and Go reps
WORKOUT PREP -
2 sets:
2 Shuttle Run (set 1: easy, set
2: workout pace)
2 Burpee Box Jump Overs
(build in height)
** Each shuttle run is 25 feet
down + 25 feet back (50 feet
total)
WORKOUT -Dove -
Freedom (RX’d)
5 Sets:
4 Shuttle Runs
8 Burpee Box Jump Overs
(24/20)
-Rest 1:1 between sets-
** Each shuttle run is 25 feet
down + 25 feet back (50 feet
total)
(Repeat from Feb 14th 2023)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min calf stretch against wall
(each side)
1 min foam roll upper back