Warm-up: Joint Mobility/Dynamic
1. Every 15 Seconds for 5 Minutes performing the following
1 x Split Snatch
*Switch legs each rep. You should end with 10 reps on each side.
*You may not build in these efforts, so pick a weight that you can be explosive with and stick with it.
Choose one of the two following rep schemes:
3×5 or 3×3
*Rest 2 Minutes between efforts
*The goal here is NOT muscle failure. Allow your individual level of recovery to determine your set choice, do not exceed 82.5% of your working 1rm in weight.
“Black Coffee Blues”
5 Muscle Ups
10 Russian Swings 53/35
15 Double Unders
20 Air Squats
30 Box Jumps 20″
*Please note that the box jump height is set at 20″, do not exceed that height.
Cool Down: 3-5 Minutes of light monostructural work (row, jog, bike, skip rope, etc.)