WEDNESDAY

MOBILITY/SPECIFIC PREP

M. 

Lacrosse Ball Glutes (90 secs per side)

Lacrosse Ball Hip Flexor (90 secs per side)

SP. 

Broomstick Complex  

FOUNDATIONS

OLYMPIC LIFTING

PERFORMANCE and FITNESS

Snatch Pull Complex

On the 1:30 x 5 Sets

1 Pausing Snatch Deadlift (below knee, mid thigh)

1 Tempo Snatch Pull (5 secs up 5 secs down)

1 Snatch Pull

1 Hang Power Snatch

FOUNDATIONS

15-12-9 Reps of

Back Squats

Ring Rows

Plate Lying Leg Raises

Complete all three exercises then rest 2 mins between sets

Snatch Pull Complex

CONDITIONING

FITNESS

AMRAP 9

30 Single Under’s

1 Hang Power Cleans 

30 Single Under’s

2 Hang Power Cleans

30 Single Under’s

3 Hang Power Cleans

Climb By 1 Rep Each Round

PERFORMANCE

AMRAP 9

30 Double Under’s

1 Hang Power Snatch

30 Double Under’s

2 Hang Power Snatch

30 Double Under’s

3 Hang Power Snatch

Climb By 1 Rep Each Round

FOUNDATIONS 

AMRAP 9

30 Single Under’s

2 KB Swings + 2 KB Thrusters

30 Single Under’s

4 KB Swings + 4 KB Thrusters

30 Single Under’s

6 KB Swings + 6 KB Thrusters

BODY ARMOUR

3 sets resting up to 1 min between sets

10 Disc Lying Hamstring Curls

15 Banded Good Mornings

30 Disc Mountain Climbers