09. Oct
single leg DL x 10/side
skater squat x 10/side
Pull up plus to strict pull up x 5+feel
Push up plus x 10
wall angels x 10
then
A. Power Snatch from 3 sec pause @ knee + OHSQ; 5-7 working sets in around 10 minutes of time. Focus on back positioning and being patient. Drive through your legs and get full extension.
+
every 3 minutes for 9 minutes
400m run
7 burpee pull ups
~rest 3 minutes~
10 minute amrap
50m farmers walk @ 70/55# per hand
20 Push ups
20 sit ups