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MONDAY 200831

Warm-up

200m Jog or 2 minutes on machine
15 Dislocates
10 Good Mornings
10 Reverse Lunges on each side
10 Squats

With an Empty Barbell…..

10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
4 Power Snatch, 4 Overhead Squat
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch

*Every new line means take a short break before moving to the next movements


Strength and Skill

Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch


FITNESS 200831

Complete as many rounds and reps as possible in 12 minutes of:

30 Air Squats
10 Alternating Single-Arm Dumbbell Snatches


PERFORMANCE 200831

Five rounds for time of:
40 Air Squats
5 Squat Snatches (135/95 lbs)

15 minute time cap.


At Home Warm-up

When the clock starts, perform…

Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Alternating Pigeon Stretches


At Home Strength

When the running clock reaches 15:00, perform the following…

Every 2 Minutes, for 18 Minutes (3 sets of):
Station 1 – 5 Right Leg Forward Tempo Split Squats @ 3211 + 6-10 Right Leg Russian Step Ups
Station 2 – 5 Left Leg Forward Tempo Split Squats @ 3211 + 6-10 Left Leg Russian Step Ups
Station 3 – 15-20 Bent Over Banded Reverse Flys + 15-20 Bent Over Banded Reverse Fly Hold


5 Set AMRAP

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 90 Seconds of:
10 Box Jumps
20 Side Shuffles*
Max Reps Front Squats OR Goblet Squats in the Remaining Time

Rest 90 Seconds Between Sets and Repeat for a Total of FIVE sets.
*For the side shuffles, every 10 foot increment counts as ONE rep.


Mobility

LAX to traps and Feet
Pigeon Stretch
Roll Posterior

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