MONDAY | 04.20.2020

WARMUP:

• 5 ROUNDS squat complex (see below)

• REST 30-60sec between each set

1 SQUAT COMPLEX consists of:

• 5 weighted bottom range squats

• 5 weighted full range squats

• 5 weighted full range jumping squats

• 5 unweighted MAX height jumping squats

WARMUP CONT'D NOT FOR TIME:

• 20 slow cossack squats (10 per side)

• 3 x 30sec high knees + 30sec butt kickers + 30sec REST

• 50 PVC pass-thrus

SKILL/STRENGTH: 10MINS PRACTICE

• sots press: 5 x 3

• try to go slightly heavier than last week

• it doesn't take much weight so start with a PVC or broomstick.

• focus on maintaining a solid air squat with your chest up tall.

• progressions from Catalyst Athletics

12MIN AMRAP:

• 2-4-6-8-10-... REPS ground-to-overhead

• 30 double-unders after each set

(NOTE: choose a moderate weight and make it a personal challenge; use a barbell, kettlebell, single dumbbell (or pair) or anything you got handy. the ground-to-overhead can be either a snatch or clean & jerk.)

- POST YOUR RESULTS TO COMMENTS.

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