Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Snatch 1×1
10:00 to Establish 1 Rep Max
Click “Workout prep notes available” directly below for the full description
Livewire
Every 1:30 (10 sets)
100m Sprint (run)
Or 125m Row
Accessory
3 sets
10 Cossack Squats
10 Banded Scap Squeeze
10 Bird Dogs
After Accessory (if time allows)
2:00 min wall calf stretch (total)
2:00 roll out foot on lacrosse ball
