January 26, 2019 – Masters Program

Dynamic Mobility, Activation and Warm-Up
5 minutes of low-intensity Assault Bike or Row @ 70%

and then…

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)

Deep Squat Progressions x 5 reps

When the running clock reaches 8:00…

Upper Body Warm-Up

When the running clock reaches 10:00…

Three sets of:
Barbell Overhead Squat x 5 reps
(bring your grip in each set)
Rest 30 seconds

A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 1 rep

Build over the course of the 5 sets.

B.
Take 5-7 minutes to work on dumbbell snatches. Please practice the three styles of DB snatches and see what feels best (reference this video):

Switch Hands on the Descent
Reach Back Between Your Heels
Rodeo Hands

C.
17.1 Repeat

For Time:
10 Dumbbell Snatches
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

35-54: 50/35 lbs
55+: 35/20 lbs; Step-Ups Okay

D.
Spend time stretching out your hips, hamstrings and calves with static stretches from coach Nuno