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Plate Plyo Warm Up 2xs:
:20sec ON
:10sec OFF
2xs:
10ea Thoracic Rotation
6ea. Samson Stretch
6ea Windmill
6ea Alt. DB Snatch
3-5 Strict Pull Ups
Snatch BB Warm Up:
5-10 Muscle Snatch
5-10 Snatch Push Press
5 Snatch Balance
5 Hang Power Snatch
5 Power Snatch
Prime 1x:
100m Run
3 Power Snatch (workout weight)
3 Kipping Pull Ups
3 Power Snatch (workout weight)
3 Kipping Pull Ups
4 Rounds
400 meter Run
12 Power Snatch (115/75)
12 Pull Up
Goal: Sub 15 min
4 Rounds
400 meter Run
12 Power Snatch (75/55)
12 Jumping Pull Up
Goal: Sub 15 min
4 Rounds
400 meter Run
12 Alt DB or KB Snatch (50/35)
12 Pull Up or DB Row
Goal: Sub 15 min
4 Rounds
400 meter Run
12 Burpee Broad Jump
12 V-ups
Goal: Sub 15 min
Notes: If you have a way of doing some kind of row (pulling) such as using a sturdy table or or tailgate that would be great.
Accumulate 75 Handstand Shoulder Tap
Notes: Each time you drop complete :10 sec Hanging L-Sit. Do no more than 6 sets of L-Sits.
Single Arm Chest Stretch 1x:
1-2min per side
3-way Hip Stretch 2-3xs:
:20sec each position
