WARM-UP
1 ROUND
1:00 EZ ROW,RIDE,SKI,RUN
10 BANDED PASS THROUGHS
10/10 LATERAL BANDED WALKS*
1 ROUND
:45 MOD ROW,RIDE,SKI,RUN
10 BANDED PASS THROUGH IN SQUAT STANCE*
10 BANDED FRONT TO LATERAL RAISES**
10 BANDED OH SQUATS
1 ROUND
:30 HARD ROW,RIDE,SKI,RUN
5 BEHIND THE NECK SNATCH GRIP PRESS
5 STOTS PRESS
5 OH SQUATS
*STEP INTO THE BAND AND PLACE THE BAND OVERHEAD AND BEHIND THE NECK. WALK 10 STEPS TO THE LEFT AND 10 STEPS TO THE RIGHT.
**SIT AT BOTTOM OF A SQUAT AND PERFORM PASS THROUGHS WITH BAND
***STEP INTO BAND, HOLD THE TOP OF THE BAND IN BOTH HANDS, RAISE THE HANDS STRAIGHT UP OH AND THEN PULL APART, STOPPING WITH THE BAND BEHIND THE NECK.
STRENGTH
3X3
SQUAT SNATCH
-REST AS NEEDED B/T SETS-
*ALL WORKING SETS SHOULD BE LIGHT ABOUT 70-75% OF 1 REP HEAVY.
WORKOUT
EVERY 3:30 X 4 SETS
500/400M ROW
10 HANG SQUAT SNATCH (95/65)965/45)
-REST REMAINING TIME-
(SCORE IS SLOWEST SET)
