Saturday- April 18th

Weekly Warm-Up: 1-2 Sets

+ Today's Warm-up Movements:

*Pass-throughs x 10 (with broom)

*Samson Lunges x 20

A. With Equipment

“Rancy” 5 Rounds For Time: 400 Meter Run 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep *Overhead Squats Change Arms as Athlete Chooses

A. Without Equipment

“Rancy” 5 Rounds For Time: 400 Meter Run 20 “Odd-Object” Ground-to-Overhead 20 “Odd-Object” Squats

B. But-Out

Mobility/recovery work wherever you need it for 10:00

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