550 meter run
HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
10 air squats
10 abmat situps
Coaches, feel free to get creative with the 90 rep.
Workout Specific Workout (start this at 20 past the hour)
Alternating EMOM for 10 minutes of:
10 overhead squats, 45 lbs (35 lbs)
Then warmup your squat snatch and set up for the workout.
Workout (start this at 40 past the hour)
As many rounds in 15 minutes of:
10 squat snatches, 95 lbs (65 lbs)
10 box jumps, 24" box (20" box)
No one goes up.
Competition Team Lift
10 sets of 3 reps, on the 2 minutes start interval of:
back squat @ 78%
12 minute EMOM of:
1 squat snatch + 2 snatch balances, start at 65% and go up from there.
Competition Team Skills
5 sets of 10 reps of:
hand stand pushups
Start strict and switch to kipping as you fail.
If you can do all 10 reps strict, go to slightly extended range.
60 minutes on a bike @ 65%ish of your max heart rate.
Every 10 minutes, get off and walk around for 90 seconds.
"The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours - it is an amazing journey - and you alone are responsible for the quality of it. This is the day your life really begins.:
- Bob Moawad