Tuesday 8/26

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, ankles, hips
+
3-5 minutes of workout prep
back ext.
ARE squats
trap 3 raise
lateral kb goblet squats

then

Performance:

A. Hang Power Snatch; 5.4.3.2.1 – rest 90 sec. bt. efforts.. looking to add weight each tim
B.1 Weighted dip x 10 reps x 3 sets, rest 45 seconds
B.2 rdL to knee @ 23×1 x 8 reps x 3 sets, rest 45 seconds
+
1 minute amrap
3 Power Cleans @ 70% of max
100m run (50m out and back)
amrap burpees over the barbell
rest 2 minutes
x6 rounds

Fitness:

A. Hang Power Snatch; x 2-3 reps x 3-4 sets- rest 90 sec. bt. efforts.. looking to add weight each tim
B.1 CG bench press x 10 reps x 3 sets, rest 45 seconds
B.2 rdL to knee @ 23×1 x 8 reps x 3 sets, rest 45 seconds
+
1 minute amrap
100m run (50m out and back)
amrap burpees to target 6″ over reach
rest 2 minutes
x6 rounds




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