Prep 1
2 x 10 Standing Hip Abductions w/ Band (per side – slow negative)
2 x 10 Banded Clams hells (per side – slow negative)
Prep 2
20 Calorie Bike
35 Barbell Thrusters (45/35)
20 Calorie Bike
25 Mid Hang Power Snatches (45/35)
Strength Conditioning
Squat Snatch
Every 1.5 Minutes For 7 Rounds
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
3 @ 75%
4@ 70@
5 @ 65%
Strength
Every 2 Minutes for 4 Sets
Back Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
Conditioning
21-15-9
Thrusters (95/65)
Double-unders x 2*
-Rest 3 Minutes-
12-9-6
Thrusters (135/95)
Double-unders x 4*
Part 1 Dubs: 42-30-18, Part 2 Dubs: 48-36-24
Row
20-30 Minute Easy Row
