October 19, 2020

Posted By: Christi

Complete as many rounds as possible in 9 mins of:
9 Hang Squat Snatches, 115/75 lbs
6 Alternating Strict Single Leg Crossbody Toes-to-bars
30 Double Unders

Goal: 4-6 Rounds

Shorter side on the time domain and again, some new movements. The hang squat snatch is a load you should be able to cycle efficiently. You should be able to complete the rep range in no more than 2 sets on any round, even when fatigued. The T2B variation is a mouthful but a great way to change things and challenge ourselves. Ideally this is strict. Break things up as needed and you can go to kipping as a last resort but continue to keep the movement the same variation listed.

Stretch & Strengthen
For quality:
3×6 L/6 R Eccentric Stiff Legged Deadlifts (6 seconds lower)
3×6 L/6 R Tempo Reverse Lunges (3 seconds down and up)
1×200 Banded Leg Curls
3×6 Eccentric Dumbbell Pull Overs (6 seconds lower)
3×6 Tempo Strict Press (3 seconds down and up)
1×75 Banded Pull Aparts

Post Workout
1min ea. Banded Lat Stretch
1min ea. Pec Stretch