Warm-Up | Fitness
One set of:
Frog Stretch x 2 minutes
Cross-Bench Pull-Over x 10 reps
Followed by…
Two sets of:
Single-leg jump rope x 15 seconds per side
Air Squat x 15 reps
Hollow Hold x 30 seconds
If snatching on the Performance track today, additionally perform one to two sets of:
“Three-Position Snatch Warm-Up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 2 – Jefferson Curl x 5 reps @ 4442
https://youtu.be/oY4jFsE8dgc
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)
https://youtu.be/u-yRmxjn_8A
B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats