Dynamic Mobility & Activation
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Behind the Neck in Receiving Position x 2 reps
followed by . . .
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep + 1 Overhead Squat
followed by . . .
Every 2 minutes, for 4 minutes (2 sets):
Snatch Balance x 1 rep
B.
Every 2 minutes, for 16 minutes (8 sets), complete:
Halting Snatch Deadlift + High Hang Snatch + Mid Thigh Snatch
Loads should be between 70-80%, build over the 8 sets. Halt at mid thigh.
C.
Four sets of:
Assualt Bike x 30 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
Rest 60 seconds, and then . . .
Three sets of
Assualt Bike x 60 seconds (Max Calories)
Farmers Carry x 60 seconds (70/53 lbs)
Rest 60 seconds, and then . . .
One set of:
Assualt Bike x 60 seconds (Max Calories)
*Looking for the sum of total Calories
D.
Three sets of:
Dumbbell Tate Press x 12 reps
Rest as needed
Barbell Overhead Stability Hold x 45 seconds
Rest as needed