| a) WARM UP:
2 mins row, ski erg, or air bike:
3 Rounds not for time:
- 10 dowel pull thrus
- 10 air squats
- 10 beat swings
- 5 empty bar snatch from shin (work on proper form!)
- 5 front squats with empty bar
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| b) STRENGTH/SKILL:
Snatch complex:
E2.5MOM for 10 mins:
- 3 position power snatch (hi hang, hang, floor) @ 60, 65, 70, 75%
**Reminder if your technique breaks down, forget the percentages.
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| c) METCON:
11 rounds for time:
- 4 deadlift (135/95)
- 3 hang clean
- 2 front squat
- 1 push press
- 28 double unders (no singles)
(25 min time cap)
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| d) ACCESSORY WORK:
3x:
- 10 med ball side toss (standing)
- 10 side plank elbow touches
- 20 leg lifts
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e) RECOMMENDED MOBILITY:
- glutes/hams – stretch (pigeon) and roll
- lats, pecs, delts – roll
|
