Friday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
– wall squat w pause
– scap retraction
– bottom up press x5
– double unders

FITNESS-
A.  Power Snatch; 1 rep x 4 sets – building over each set (form focus here..  If you pull is off go from the top of the knee and work on getting the bar into your hip)
*if you are really new to this movement then do a wide grip RdL to below the knee x 8 reps x 4 sets
B.  Back squat; x 5 reps x 3 sets
+
12 minute amrap
21 wall balls
15 cal on aB
9 no push up burpee box step up or jump w/ step down

PERFORMANCE-
  Snatch; 1 rep x 4 sets – building over each set (form focus here.. catch in squat , or catch high and ride down if you need to.. or just catch high if you have mobility issues.  If you pull is off go from the top of the knee and work on getting the bar into your hip)
B.  Back squat; 80% x 2 reps x 3 sets
+
3 rounds for time
21 FS, 95/65
15 pull ups
9 burpee box jumps, 24/20’