Tuesday December 16th

3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, shoulders, t-spine, lats
+
3-5 minutes of workout prep
aRE squats x 2 rounds
half kneeling bottoms up press x 10/side
Headstand x 10 sec. x 3
Hollow rock x 30

Performance:

A. Power Snatch from pause above knee x 2 x 3 sets
B.1 Clean DL x 3 x 3 sets (pause @ 1” , below knee, top of knee then stand)
B.2 BN strict press x 3 x 3
+
3 rounds @ 85% effort
6 strict HSPU – focus on body positioning here
250m row
15 kb swings, 70/55#
12 up and over box jumps, lateral
250m row
rest 3 minutes bt. rounds

Fitness:

A. Power Snatch from pause above knee x 2 x 3 sets
B.1 Clean DL x 3 x 3 sets (pause @ 1” , below knee, top of knee then stand)
B.2 BN strict press x 3 x 3
+
3 rounds @ 85% effort
10 push ups
200m row
15 kb swings, 70/55#
12 box step ups
200m row
rest 3 minutes bt. rounds




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