TGU x 3/side
x-band walks x 10/side
Hollow hold x 20 sec. x 3 rounds

FITNESS

A. BN Snatch grip PP x3 x 3-4 sets.. hold each rep for 2 sec. OH focusing on catch position
B. RDL @ 60-70% x 10 reps x 3 sets (% is off clean @ 2121 tempo)
+
10 minute amrap
3 DL
6 perfect plank push ups
9 box jumps w/ step down

cool down:
OH bench stretch x 1 minute then 1 minute each individual arm
band leg stretch x 60sec. per leg

PERFORMANCE

*de load week this week.. staying lighter if you tested last week and drop intensity

A. BN Snatch grip PP + PJ; 1+1 x 3-4 sets.. hold each rep for 2 sec. OH focusing on catch position
B. RDL @ 60-70% x 10 reps x 3 sets (% is off clean @ 2121 tempo)
+
10 minute amrap
5 DL @ 155/105
10 HR push ups
15 box jumps, 24/20″




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