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Bike or Row 6xs:
:20sec Easy
:10sec Hard
PVC Warm Up 1x:
10 Pass Thru
10 Around the World
10ea.PVC Rotation
10 Good Morning
5-10 Snatch Balance (power position)
HSPU & PVC Warm Up 2x:
5ea Kneeling Shoulder Taps
5 Z-Press
:15sec Belly Facing Handstand Hold
5-10 PVC OHS
5-10 PVC Sotts Press
Prime 1x:
5 BB Muscle Snatch
5 BB Power Snatch
5 BB Snatch Balance (power position)
3 HSPU or Z-press
3 Power Snatch (workout weight)
:20sec Hard Bike
3-6-9….15
Power Snatch (95/65)
HSPU OR “Z Press” (35’s/20’s)
15/13 Cal Bike After each Round
Goal: Sub 16 min
3-6-9….15
Power Snatch (65/45)
Seated DB Strict Press
12/9 Cal Bike After each Round
Goal: Sub 16 min
3-6-9….15
Double DB Ground to OH (40’s/25’s)
HSPU OR “Z Press” (35’s/20’s)
300 meter Run After Each Round
Goal: Sub 16 min
3-6-9….15
No Push Burpee
Wall Plank
300m Run
Goal: Sub 16 min
AMRAP 7 min
100 Single Unders
3-5 Reps of your GOAT for the day
Notes: Get creative here and have some fun with it. The loading for the lift should be on the light-moderate side allowing you to focus on position and mechanics. This can be an olympic lift, power lift, or even midline work of some type.
3xs:
:20sec ea. Side Plank + External Rotation
1x:
1min Childs Pose
:30sec ea. Thread the Kneedle
