HAPPY BIRTHDAY COACH NIC!!!

Warm up:

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the equipment)

2RM hang snatch (below knee)

Then

2 drop set

2 hang snatch @ 95% & 90% of 2RM

Happy Birthday Nik!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 front rack lunges 65/95

26 pistol squats “buy in”

3 Rounds

23 kb/DB snatches 35/50

23 deadlifts 125/185

94 unbroken Double Unders “buy out”

(Scale to unbroken or try as many times as you need to get them UB)

Extra Credit

4×5 snatch grip deadlift AHAP

(Some equipment)

Emom 5 w/ broom handle or empty bar

5 snatch balance + 5 sotts press

5 sets w/ broom stick or empty bar

5 snatch grip deadlifts

5 snatch grip hang high pulls

5 snatch hang muscle snatch

5 hang power snatch +overhead squat

5 hang squat snatch

Happy Birthday Nic!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 goblet lunges

26 pistol squats “buy in”

3 Rounds

23 kb/DB snatches

23 single leg DB/KB RDLs left

23 single leg DB/KB RDLs right

94 unbroken Double Unders “buy out”

(Scale to unbroken or try as many times as you need to get them UB)

Extra Credit

100 glute bridge

(No equipment)

Emom 5 w/ broom handle

5 snatch balance + 5 sotts press

5 sets w/ broom stick

5 snatch lift off to knee w/ 1sec pause

5 snatch high pulls

5 muscle snatch

5 hang power snatch

5 over head squats

5 hang squat snatch

*Rest as needed between sets*

Happy Birthday Nic!!

26 pistol squats “buy in”

3 rounds

23 HSPU

23 object* lunges

26 pistol squats “buy in”

3 Rounds

23 each leg mountain climbers

23 single leg object* RDLs left

23 single leg object* RDLs right

94 unbroken Double Unders “buy out”

Or 94 step ups to a low box

(Scale to unbroken or try as many times as you need to get them UB)

Extra credit

100 glute bridge

Scaling- HSPUs, jack knife push ups off box, pike push up, reg push up

Pistols- box assisted, box drops, reverse lunge

Doubleunders- 282 singles