GENERAL WARM-UP

1-2 ROUNDS

30 Single Unders

5/5 Moose Antlers

8 Groiner + Twist

6 Cossack Squats

10 PVC Pass Throughs

Into…

SPECIFIC WARM-UP

2 ROUNDS*

10 Single, Single, High Jump

10 Slow Alt. Deadbugs

5 PVC/BB Hang Muscle Clean or Snatch

5 PVC/BB Front or OH Squats

*1st Round perform with PVC Pipe, 2nd Round perform with Barbell

STRENGTH (PERFORMANCE) 3×10

Overhead Squat

Overhead Squat for load:

1) 10 reps

2) 10 reps

3) 10 reps

STRENGTH (FITNESS)

3×10 Front Squat

Front Squat for load:

1) 10 reps

2) 10 reps

3) 10 reps

WORKOUT (PERFORMANCE)

AMRAP x 7 MINUTES

7 Power Snatches (75/55)

7 Overhead Squats

35 Double Unders

(Score is Rounds + Reps)

KG BB: (35/25)

WORKOUT (FITNESS)

AMRAP × 7 MINUTES

7 Power Cleans (75/55)

7 Front Squats

70 Single Unders

(Score is Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

5-10 MIN YOGA FLOW...

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose