Wednesday, 5/27

Warm Up

3 Rounds

4 Spider Lunge w/ reach up

8 Alt Samson Lunges

4 Squat to Bootstrappers

8 Alt T Push Ups

Met Con

As far as possible in 16 minutes

4 Push Press

4 Walking Lunge steps

4 Hang C&J

4 Walking Lunge steps

4 Power Snatch

4 Walking Lunge steps

8 reps each

12 reps each

16 reps each etc

4 Rounds NFT

Max Dips

20 Windshield Wipers

10-15 Single Leg Hip Bridge/side

10-15 DB/KB side bends/side

With single weight, Push Press and Hang Clean and Jerk should be done divided evenly between sides but partitioned at will (so round of 16 could be 8/8 or 4/4/4/4)

Snatches with a single weight are to be done alternating sides each rep.

Lunges are unweighted, and should be done moving forward if possible.