200m Run
10 Samson lunges
10 Spiderman Pose holds
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

Active Warm up at home

When the clock starts perform…

Two sets of:
60 Second Run/Bike/Row
30 Seconds of Single-Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds

Shuttle and Lunge

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

Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges

*Max Reps Hang Snatches in the remaining time

Rest 2:30 between sets and repeat for a total of SIX sets!

*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.


Roll out and mash

Lax to small joints (shoulders, hip, feet)

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