Wednesday 05/21/2025

WARM UP

2 Rounds:

25ft/25ft Banded Side Step

:20 Banded Squat Hold

5/5 Single leg Banded Glute bridges

:20 Hollow Hold

2 Rounds: (with empty bar)

10 Squat Y Pull Backs (5lb/2.5lb’s change plates)

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch balances into Overhead Squat

SKILL

EMOM 6 (with an empty bar)

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat + 1 High Hang Squat Snatch

STRENGTH (part 1) 20 Min

8 sets:

1 Low Hang Snatch + 1 Snatch (power or squat)

*Build over the 8 sets as able, the complex does not need to be connected, but complete both reps within 10 seconds of each other!

STRENGTH (part 2) 20 Min

Back Squat

4x3 @ 80-85% of 1RM