Thursday

Warm up
1000 m bike


Stretch
Roll out arch of feet with Lacrosse Ball. Calf Stretch, Couch Stretch,
Banded Hamstring Stretch, Tim Tam Gun on calves and IT Band. Hip
Stretch (pigeon). Ankle stretch on a box. Lat stretch. Forearm stretch.

Workout
Power Snatches
6 reps EMOM x 5 minutes @ (45%) of 1RM
4 reps EMOM x 5 minutes @ (55%) of 1RM
3 reps EMOM x 5 minutes @ (62%) of 1RM
2 reps EMOM x 5 minutes @ (75%) of 1RM

*Do as many of these reps as possible as touch and go reps! No rest
between sets, change weights quick and go for 20 minutes steady!

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