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Plate Plyo Warm Up 2-3xs:
:20sec ON
:10sec OFF
2-3xs:
5 Inchworm + Push Up
5ea Lying Quad Stretch
5 Box Jump (step down)
5 Muscle Snatch
5 Snatch Push Press
:20sec Hard Bike
For Time “ish”
25 Box Jump Over (24/20)
50 Power Snatch (75/55)
75/65 Cal Bike
100 Abmat Sit Up
Notes: Complete at an RPE of 16 or roughly 80% effort.
25 Box Jump Over OR Step Up (20/16)
35 Power Snatch (75/55)
50/40 Cal Bike
75 Abmat Sit Up
Notes: Complete at an RPE of 16 or roughly 80% effort.
25 Box Jump Over (24/20)
50 Alternating DB Snatch (50/35)
1200 meter Run
100 Abmat Sit Up
Notes: Complete at an RPE of 16 or roughly 80% effort.
25 Box Jump or Step Up
50 Shoulder Taps
1200 meter Run
100 Sit Up
Notes: Complete at an RPE of 16 or roughly 80% effort.
3 Rounds for Quality
20 Barbell Good Morning (empty)
100′ Double KB Front Rack Carry
50′ Plank Walk w/ Feet on Sliders
1min ea. Banded Lying Hamstring Stretch
1min ea. Banded Lying Crossover Stretch
