TUESDAY

MOBILITY/SPECIFIC PREP

M.

Band Assisted Lats (90 secs per side)

SP.

1 Round

Broomstick Complex

10 Pass Throughs

10 Good Mornings

10 OH Squats

Then warmup Snatch on Empty Bar (Scale to Power Cleans if needed)

OLY (POWER SNATCH)

FITNESS. Scale to Power Cleans

PERFORMANCE

On the Minute x 3:

5 Touch and Go Power Snatches

Rest 1:00

On the Minute x 3:

3 Touch and Go Power Snatches

Rest 1:00

Every :30 secs x 6 Rounds

1 Power Snatch

Option to Add weight each minute or each block

CONDITONING

PERFORMANCE and FITNESS

For Time:

200m Run 20 DB Hang C&J 22.5/15 (Alternating)

200m Run 20 KB SDHP 24/20

200m Run 20 HR Pushups

200m Run 10 Single DB Devils Press 22.5/15 (Alternating)

200m Run 20 HR Pushups

200m Run 20 KB SDHP 24/20

200m Run 20 DB Hang C&J  22.5/15 (Alternating)