Fri, Apr 22, 2022

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#

Strength
8-6-4-2 reps:
Front Squat
Back Squat

Setup 1 bar for both front and back squats. Perform front squats, rack then immediately perform back squats. Rest 2 min between sets.  Recommended percentages: 50-60-70-80% of 1RM Front Squat.

Conditioning
15-10-5 reps for time:
• Power Clean & Jerk 135/95#
Kettlebell Goblet Squat & Curl 53/35#

Finish each round with:
• 100 Double Unders

For each Kettlebell Goblet Squat & Curl rep perform a goblet squat holding 1 kettlebell with both hands, in the bottom position of the squat, perform 1 bicep curl by extending the kettlebell out and back in, then stand up. Goal: 10-12 min.