Monday-Performance
Mobility-Pigeon/Couch/Ankle
Warmup- 5 mins of double under practice
A) Back Squat: 5×5@90% 5RM
B) Intervals: 3 Rounds
1:30 Max Box Overs (24/20)
*Rest 30
1:30 Power Snatches (95/65)
*Rest 30
*Score=Total Box Overs and Total Power Snatches
C) Accessory:
L Sit Raises or Knee Tucks
*Perform from on rings, parallettes, boxes, pull up bar, etc
5×10-15 reps
Monday-Fitness
Mobility-Pigeon/Couch/Ankle
Warmup- 5 mins of double under practice
A) Back Squat: 5×5@ 70-90%
B) Intervals: 3 Rounds
1:30 Max Box Overs
*Rest 30
1:30 Hang Power Snatch or 1 Arm DB Snatches
*Rest 30
*Score=Total Box Overs and Total Snatches
C) Accessory:
L Sit Raises or Knee Tucks
*Perform from on rings, parallettes, boxes, pull up bar, etc
5×10-15 reps