Tuesday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– ARE Squat
– Bottoms up kb press x3/side
– PVC wall angel
– Double unders

FITNESS-
A. Snatch grip DL x 5 x 3 sets
B.1 RDL x 5 x 3, rest 60 seconds
B.2 CG bench press x 5 x 3, rest 60 seconds
+
3 rounds.. 80/90/100% effort
200m run
10 kb swings
amrap push ups in 30 seconds
200m run
rest 2 minutes bt. rounds

PERFORMANCE-
A. Halting snatch grip DL to knee + mid thigh + power snatch (1+1+1) – skill work for 5-7 minutes.. light weight focus on form and position
B.1 RDL x 5 x 3, rest 60 seconds
B.2 CG bench press x 5 x 3, rest 60 seconds
+
3 rounds.. 80/90/100% effort
200m run
20 dB power snatch; 70/55#
200m run
rest 2 minutes bt. rounds




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