PreClass: Squat on Vibe Plate 2 x 15/ Roll Lat
Warm-Up:
– Skip Series
Dynamic Flex:
– Sumo Squat to Stand
– Backward Roll to Stand/Pistol
– Prone Leg Raise
– Lizard (active)
– Dislocates/ OHS/ Balance
Olympic Barbell Prep:
– Snatch Series
Olympic:
Hang Snatch (every 2:00): 3@40% (of power snatch), 3@50%, 3@60%, 3@70%, keep building until you hit your max 3 reps for day.
MetCon:
7 x 1:00 AMRAP with 1:00 rest
– 10 T2B
– 10 Wall Balls
Rest 3:00
Pendlay Row: 4 x 8 – Every 90 sec.
Recovery:
– Cobra Pose
– Banded Lat
– Couch Stretch