Friday, Feb 5, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec single unders
5 floor to elbow stretch (each side)
5 dynamic squat stretch
10 wall angels
5 scap pullups
5 Overhead Squats (PVC)

**2. Workout Prep**
3 Sets
Set 1:
5 Muscle Snatch (empty bar)
5 Overhead Squats
5 Ring Rows
Set 2:
3 Power Snatch Snatch (light weight)
3 Overhead Squats
3 Pull Ups
Set 3
1 Squat Snatch (at workout weight)
1 Overhead Squat
3 Chest to Bar

Daffy Duck
For Time:
21-15- 9
Overhead Squats (95/65)
Chest to bar

– Rest 5:00 –

For Time:
45 Overhead Squats (95/65)
45 Chest to Bar

Accessory
4 sets
10 bench press (show control up and down – build across sets)
15 Heavy Russian KB swings (eye level)
-Into-
3 set
10 Banded Tricep Extensions
30 flutter kicks (each side)