WARM UP
3 rounds:
10 alternating bird dogs
5 fire hydrants each side
:30 frog stretch
1:00 squat hold with rotation
1:00 sots press
1:00 burpees
SKILL
Mid hang snatch
5 x 2
*Complete all sets at 75-80% 1RM.
WORKOUT OF THE DAY
EMOM 20:00:
1) 5 x 20 meter burpee shuttle
2) 10-20 push ups
3) 3 back squats from rack
4) 20 air squats
*Strength stimulus. Build to heavy 3RM for back squats. Score heaviest load.