Monday-Monday...

Warm-Up

3-4m Hip Opener (2m per side of Couch Stretch w/ glute squeeze)

10 Burpees

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Nasal Breathing

5 Cal Bike - Arm's Only

30s Banded Ankle Distraction (ea foot)

5 Burpees

5 Cal Bike - Leg's Only

60s T-Spine Hold

5 Burpees

5 Cal Bike 

5-8 Hawaiian  Squats (ea leg)

5 Burpees

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SNATCH BALANCE

Every 90s for 9m (6 Sets):

1 Snatch Balance + 2 OHS

(working for speed under and form)

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SNATCH WORK

Every 2m x 16m (8 Sets):

1 Slow-Pull Snatch* + 1 Snatch

(work to be heavy here... 

*3s from ground to mid-thigh, then explode)

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BACK SQUAT STRENGTH

(2-3m Rest b/t Sets)

5 @ 65-70%

3 @ 75-80%

1 @ 85% 

8 @ 75%

8 @ 75%

6-8 @ 75%

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CONDITIONER

EMOM x 21 (7 Rnds):

1 = 8-10 Burpee Box Jump-Overs

2 = 8-10 Alt. DB Snatch

3 = 10-13 Cal Bike

Ladick ~ worked up in snatches / 165 for BS / 5 rnds conditoner

Pyan ~ worked up in snatches / 225 for 8's BS / conditioner - did 100 Burpees

Daliege ~ worked up in snatches / 185 F.Sqt for 8's / conditioner 5 rnds

Tonn ~ did the conditioner - Bearcrawl sub for BBJO...

tb ~ 95-95-115-115-135-135 / 135-135-145-145-155-155-165-165 / 225-255-290-255-255-255(8)

Conditioner - 7 BBJO @ 30" Box / 8 Alt. DBS / 10 Cal Bike (HR was at 17 for 6s after bike)