Tuesday 9/9

3 minutes @ z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine
+
3-5 minutes of workout prep
ARE squats
vertical banded child’s pose w/ partner
forward wall slides
rind or p-bar dip support x 20 sec.

then

Performance:

A. Hang Power Snatch – 4 attempts for a tough single – no press outs allowed and 10 minutes on the clock to find this
B.1 Clean grip RDL to just below knee x 5 reps x 3 sets @ 55-60% of bS number, rest 60 seconds
B.2 DB strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
+
10 minute amrap
15 PS @ 75/55
30 double unders

finisher work:
hollow hold x 40sec. x 3

Fitness:

A. Hang Power Snatch – 10 minutes of skill work; working on doubles and triples with no press outs
B.1 Clean grip RDL to just below knee x 5 reps x 3 sets @ 55-60% of bS number, rest 60 seconds
B.2 DB strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
+
10 minute amrap
15 kb swings
15 cal on AB

finisher work:
hollow hold x 40sec. x 3




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