FRIDAY
MOBILITY AND MAINTENANCE
S1. Lacrosse Ball Shoulders/T-Spine
S2. Disc Shoulders
POWER SNATCH
Within a 10 min block
Build to a Heavy
Single Power Snatch
Scale to a Heavy Power Clean
CONDITIONING
EMOM 30
FITNESS
Min 1. 12/9 Cal Ski Erg
Min 2. 40m Heavy Sled Push
Min 3. 10 DB Clean and Press
Min 4. 15/12 Cal Row
Min 5. 15 KB Swings
Min 6. REST
AKL LADIES
MOBILITY AND MAINTENANCE
5 Mins own Mobility
Band assisted Hamstrings
STRENGTH
3 ROUNDS
12 Single KB Romanian Deadlifts
10 KB Goblet Squats (Use same KB)
8 Band assisted Pull Ups
CONDITIONING
EMOM 18 (3 Rounds)
Numbers are targets, work to 45 seconds and then move.