Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared.
- 15-20 cal warm up on any machine.
Prepare for snatch and OH work
- 20 shoulder dislocations with PVC pipe, 10 standing and 10 in a squat as low as possible
- 10 OHS with PVC pipe
- 30secs pigeon stretch
- 30secs couch stretch
- 60secs foam rolling upper back, including the lats by twisting slightly to each side of the upper back
A) Every 1:30 for 8 rounds:
- 3 x Squat snatch building to a heavy triple
B) 16 min AMRAP
- 4 burpee RMU
- 25ft OHL 40/30kg
- 8 Bar facing burpees
- 25ft OHL 40/30kg
Scaling options for RMU - Burpee pull-up or burpee jumping PU
A. 40kg
B. 69 reps 30kg
A. 15kg B. 84 just the bar 🤗