FRIDAY 1.22
WARM-UP
3:00 CARDIO CHOICE
INTO…
3 SETS (7:00 CAP) W/ AN EMPTY BAR
5 SNATCH GRIP DEADLIFT
5 SNATCH HIGH PULLS
5 MUSCLE SNATCHES
5 OVER HEAD SQUATS
10 ELBOW PUNCHES
5 FRONT SQUAT
WORKOUT
FOR TIME*
30 POWER SNATCH (135/95)(95/65)
*EVERY MINUTE STARTING WITH 3-2-1 GO, PERFORM 5 FRONT SQUATS
POST WORKOUT STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A HEAVY 1-REP HANG SQUAT CLEAN
VIRTUAL PROGRAMMING 1.22
WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 CARDIO CHOICE
1:00 SINGLE UNDERS
50 MOUNTAIN CLIMBERS
40 JUMPING JACKS
20 HOLLOW ROCKS
FULL-BODY STRENGTH
DOUBLE ALT. TABATA (:20 ON / :10 OFF)
MOVT 1 - DB PUSH PRESS
MOVT 2 - DB RENEGADE ROWS
*ALTERNATE MOVEMENTS FOR 8 MINUTES
FULL-BODY SPRINT
5 SETS (:45 ON / :15 OFF)
MOVT 1 - CROSS BODY MOUNTAIN CLIMBERS
MOVT 2 - SINGLE DB PUSH PRESS*
MOVT 3 - ALT DB POWER CLEAN
MOVT 4 - CARDIO CHOICE
*HOLD DB ACROSS CHEST
FINISHER
3 SETS
15 LYING DB TRICEP EXTENSIONS
15 SUPERMANS