Warmup

Run 1 long lap then 2 rounds: 10 overhead squats, 8 jumping sit-ups, 15 KB swings, 10 DB PP, 2 Samson Stretch

All Classes

Hamstring and IT band stretch w/band x 1:00 ea.
Hip Flexor Wall Stretch x 2:00 ea side

Advanced

Overhead Press - 1RM

Intermediate

Overhead Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @7-8 RPE

Barbell Club

Snatch - 75%x2, 80%x1x3
Snatch Pull - 90% (of sn) x 2 x 3
Front Squat - 75%x2, 80%x1, 85%x1

Comment