Warm-up: Joint Mobility/Dynamic
Strength:
1. 7 Rounds: Every 60 Seconds perform the following
1 x Split Snatch (dominate leg), 1 x OverHead squat
*Begin your first round at a load not exceeding 115/75 and build each round focus on explosive, crisp clean movement
2. Squats 3×3
*Rest 2-3 Minutes between efforts
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your weight choice, do not exceed 85% of your working 1rm in weight
Conditioning:
“Black Coffee Blues”
3 Rounds
5 MuscleUps
10 Russian Swings 53/35
15 Double Unders
20 Air Squats
25 Situps
30 Box Jumps 20″
*The Box jump height is set at 20″ for this do not exceed that. This one can easily be performed on the road at a hotel using stairs for the Box Jumps, trust us
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
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