Tuesday 9/2

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, t-spine, lats, hips, ankels
+
3-5 minutes of workout prep
ARE squats
bottoms up press
forward wall slides
Back ext.

then

Performance:

A. Power Snatch x 2 reps x 4 sets *pause for 2 sec. below knee
B.1 Strict Press @ 51X1 x 3 reps x 3 sets
B.2 RDL to knee @ 24×1 x 6 x 3 sets
+
for total reps and calories on row
30 sec. amrap PC @ 135/95
rest 15 sec.
30 sec. amrap dB burpee to press OH @ 40/20# per hand
rest 15 sec.
60 sec. row @ 90% effort
rest 2 minutes
x3 rounds

Fitness:

A. Hang Power Snatch x 2 reps x 4 sets *pause for 2 sec. below knee
B.1 Strict Press @ 51X1 x 3 reps x 3 sets
B.2 RDL to knee @ 24×1 x 6 x 3 sets
+
for total reps and calories on row
30 sec. amrap Hang PC
rest 15 sec.
30 sec. amrap dB burpee
rest 15 sec.
60 sec. row @ 90% effort
rest 2 minutes
x3 rounds




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