Thursday 10/23

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
forward wall slides x 15
russian kb swing x 15
ghd sit up x 15
lateral goblet squat x 20
kip swing x 10

then

Performance:

A. Power Snatch from pause @ knee x 2 reps @ 65-75% of PS max for 3 sets
B. EMOM x 8 minutes; 1 PS @ 135/95# + 2 burpees + 3 dips
*this PS weight should be moderate, something you can hit 1 rep with no problem with perfect form.. scale up or down accordingly
C. 10 pulls on rower AFAP, rest 60 seconds x 4 sets
+
For time:
50 kb swings, 70/55#
75 double unders
30 kb swings, 70/55#
50 double unders
25 kb swings, 70/55#
25 double unders

Fitness:

A. Power Snatch from pause @ knee x 2 reps for 3 sets
B. EMOM x 8 minutes; 4 db power snatch (2/arm) + 6 v-ups
C. 10 pulls on rower AFAP, rest 60 seconds x 4 sets
+
For time:
5 minute amrap russian kb swing
3 minute amrap double unders
1 minute amrap calories on AB