warm up
run 2 easy laps
3×10
walking lunges
inchworms
toy soldier(straight leg, grab opposite toe)
dislocates
skill/strength
10×1-1-1 high hang snatch- below the knee snatch- snatch
do this as a complex, working the snatch from the top down. add weight with good form
functional fitness
3×5 Overhead Squat
focus on form, adding weight ONLY if form is solid
conditioning
7min amrap
10 knees to elbows
20 kb swings(55/35)
30 double unders
functional fitness
7min amrap
10 hanging leg raises
20 kb swings(35/20)
30 single unders(unless you can string together 5-10 doubles)
stretch
focus on shoulders and hamstrings
