TUESDAY

MOBILITY/SPECIFIC PREP

M. Banded Hip Flexor (90 secs per side)

SP. 1 Round 

KB Flow 

5 KB Hang Snatch (R)

5 KB Strict Press (R)

5 KB Windmills (R)

5 KB Front Squats (R)

5 KB Hang Snatch (L)

5 KB Strict Press (L)

5 KB Windmills (L)

5 KB Front Squats (L)

STRENGTH

PERFORMANCE and FITNESS 

Front Squat 

EMOM 10

1 Front Squat 

Build on last weeks effort

CONDITIONING

FITNESS

Every 3 Minutes x 5 Rounds:
10 Alternating DB Snatch
5 Lateral Burpees Over DB
10 DB Hang Clean and Press
5 Lateral Burpees Over DB

PERFORMANCE

Every 3 Minutes x 5 Rounds:
12 Alternating DB Snatch
6 Lateral Burpees Over DB
12 DB Hang Clean and Press
6 Lateral Burpees Over DB

BODY ARMOUR 

2-3 Rounds 

8 KB Romanian Deadlifts 

8 Double KB Pendlay Rows 

40m KB Carry