Warm Up
Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
3 Empty Bar Snatch Drop
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Empty Bar Full Power Cleans
3 Reps: Empty Bar Clean and Jerk
Strength
Full Snatches
Sets X Reps: 5 Sets X 2 Reps @ 80% 1 Rep Max / E2MOM
Snatch Pull
Sets X Reps: 4 Sets X 2 Reps @ 95% / E2MOM
WOD
AMRAP
2 Minutes Work/2 Minutes Rest x 3 Rounds
COMPETITIVE
12/9 Cal Echo Bike
Max Clean and Jerk (95/65)
PERFORMANCE
9/6 Cal Echo Bike
Max Clean and Jerk (75/45)
LIFESTYLE
35 Seconds Echo Bike
Max Clean and Jerk
Stimulus: This Is Meant to Push You to Cycle the Barbell Under Fatigue. You Get a Long Rest After Your Set, Try Your Best to Recover.