Friday 8/21

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine, ankles
+
3-5 minutes of workout prep (1 round)
10 bottoms up press per arm
10 forward wall slides
ARE squats x 2
10 hard pulls on rower
Strict CTB or strict pull up x 7 reps

then

Performance:

A. Snatch; from mid thigh + below knee x 3 sets.. (catch low, catch high and ride down, or just catch in power position if you lack mobility)
B.1 BS; 5 reps @ 23×1 x 3 sets
B.2 Static chin over bar hold x 15-20 sec. x 3 sets *vertical chin over bar!
+
15 minute amrap
10 x DB hang squat clean @ 40/20#
50 double unders

Fitness:

A. Power Snatch; from mid thigh + below knee x 3 sets
B.1 BS; 5 reps @ 23×1 x 3 sets
B.2 Static chin over bar hold x max time x 3 sets *vertical chin over bar!
+
15 minute amrap
10 x goblet squats
10 x kb swings
.5 miles on AB