Row or Bike

Crossover Symmetry

Couch Stretch


200m Run

Samson lunges

Spiderman Crawl Back

15 Waiter Bows

10 Squats

Kneeling Front rack stretch

10 Scorpions

Empty barbell continuum.

Review the layout of the workout and movements….


Weightlifting Wednesday:


With a running clock, every minute perform 1 lift and add 10/5 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.

(Time cap of 35 minute so adjust your starting weight if needed to accommodate the time cap, however know you will likely reach about 90% of your 1RM.)

***time permitting do a cool down- row, bike or jog



Roll out and mash

Lax to small joints (shoulders, hip, feet)


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