WARM UP
5 Minute Foam Roll – roll out quads, upper and lower back, and calves
5 Min Cardio – increase pace each minute
4 Rounds
:30 Wallball Stretch
8 Seated Single Arm DB Rotations e/s
2 Turkish Get Ups each side
3 Rounds
4 DB Snatch (practice alternating and movement standards of the Open)
4 Burpee Box Jump Overs (round 1 slow, round 2 moderate, round 3 fast AF)
METCON #1
3 Rounds:
12 Burpee Box Jump Overs
12 DB Snatches @35lbs
Rest 1:2 (twice as long as you worked)
*Goal is speed. Maintain it.
WARM UP FOR METCON 2
3 Rounds
4 DB Hang Clean and Jerk (just to get loose and feel the movement)
METCON 2
20 min AMRAP:
8 DB Hang Clean and Jerk @35lbs
8 Cal Row
DOWN REGULATION
*MUST BE PERFORMED DIRECTLY AFTER TRAINING:
Lay down on your back with your feet up. If you can cover your eyes with a towel/be in a dark room. Turn all music off or turn on weightless by macorni union. For 5 min perform 4 second inhale, 4 second hold, 8 second exhale.
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