WARM-UP
2:00 CARDIO CHOICE
INTO…
3 INCHWORM WALKOUTS + PIKE
10 ALT. COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
EMOM X 6 MINUTES
MIN 1 - :50 WALKING LUNGES
MIN 2 - :50 SUPERMAN HOLD
STRENGTH
BACK SQUAT
(ON A 15:00 RUNNING CLOCK)
5-5-5-5-5-10
*BUILD TO A HEAVY SET OF 5 THEN REDUCE WEIGHT FOR SET OF 10 TO 70% OF 5 REP HEAVY
WORKOUT
EVERY 1:30 X 10 SETS
5 TOUCH AND GO POWER SNATCH
*ADVANCED ATHLETES BUILD IN WEIGHT OVER 10 SETS.
**NOVICE ATHLETES TAKE THIS OPPORTUNITY TO WORK ON BECOMING FOR EFFICIENT. LIGHTER WEIGHT FOCUS ON BAR PATH, SPEED, AND STABILITY.
