200m Run
90 secs/side Couch Stretch
Then complete 2 sets of:
30 sec Bottom of Squat Hold
8/side Banded Side Clams
8/side Front Rack Split Squats (T30X1)
8/side Dead Bugs
Then warm up for the Back Squat with 3 sets of 5 building to working weight
10 Burpees
5 Front Squats (135/95)
5 Push Press (135/95)
The goal is to be able to go unbroken on the bar work each set with good echnique.
You shuld eb able tp keep the same pace on the Burpees throughout. Don’t start with a high sprint and finish in a wall.
Complete 3 sets of:
10-15 Kneeling Barbell Roll Outs
45 secs/side Side Plank
Rest 90 secs
EMOM x 15 mins:
Hang Power Snatch (below the knee) + Squat Snatch
1-5: 2 + 2 at 70% of your 1RM Hang Power Snatch
6-10: 2 + 1 at 80% of your 1RM HPS
11-15: 1 + 1 at 80% of your 1RM Squat Snatch
Row or Assault Bike
8 x 45 secs for Max Distance (Rest 45 secs between sets)
Rest 2 mins
8 x 45 secs for Max Distance (Rest 45 secs between sets)
Perform a sets at same weight!