Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10:00 Amrap
1:00 Machine (30 seconds slow-20 seconds moderate-10 second sprint)
10 Ring Rows
10 Alternating Box Step Ups
**2. Workout Prep**
-With Partner-
15 Second Assault Bike each (workout pace)
4 Alternating Dumbbell Step Ups each (practice transition and swing)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 sets (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Power Snatch
– into –
Warm-Up to opening Weight.
We’re Back! A Dinosaur’s Story
Teams of 2
42/34 Calorie Echo Bike
100 Double Dumbbell Step Ups (50s/35s) (24/20)
42/34 Calorie Echo Bike
Snatch 3-2-1-3-2-1-1
Hang (right above the knee) x Snatch Waves :
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 85%
Click “Workout prep notes available” directly below for the full description
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
