Vroom Vroom

Warm Up/Mobility
Warm-up
16/12 Calorie Row (or other cardio)
8 Box Jumps with step down
4 Barbell thrusters (moderate)

4 Chest to Bar Pull Ups
3 Box Jump Over (at workout height)
2 Thrusters (at workout weight)

Strength
Empty Barbell
3 Snatch Grip Deadlift
3 Snatch Grip Mid Thigh Hang High Pulls
3 Mid Thigh Hang Muscle Snatch
Feet work
3 Snatch Drops
3 Snatch Balance
3 Sotts Press
Snatch (Wave Loading)
Off The Blocks (right above the knee) x Snatch Waves :
3 @ 65-67%
2 @ 67-70%
1 @ 70-75%

-Rest 60-90 seconds-

3 @ 67-70%
2 @ 70-75%
1 @ 75-80%

-Rest 60-90 seconds-

1 @ 80-80+%

*you can go heavier if you feel good!

Metcon
Metcon (4 Rounds for reps)
4 Sets (1 Set every 5 Minutes)
21 Chest to Bar Pull Ups
15 Box Jump Over (24"/20") (must clear the box)
9 Thrusters (135/95)

Use 2 PVC Pipes weighted down on Box…

Finisher
Metcon
12-10-8-8 Dumbbell Bench Press (Build to a challenging weight for each set)
3×6-10 Arnold press (Moderate/Heavy)
3×12 Rear Dumbbell Delt raises (Moderate)
Metcon
3 Sets
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)

Strength
Metcon (Weight)
Clean pull off blocks (right above the knee) + clean (right above knee) + jerk:
(1+1+2) x 5 sets
Work up to 80-90% 1 RM Clean and Jerk

Conditioning
Metcon (Time)
Run
3 Sets
800m mod/fast, 90sec rest,
400m mod/fast,
-Rest 60sec between sets-

-Rest 3min-

3x
400m faster, 30sec rest,
200m recovery jog b/t sets

Post Workout Mobility
2:00 Scorpion
2:00 Lateral Hip Opener

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