Warm Up:
Short Lap, then:
DNB Walking Lunges w/ Samson Stretch
DNB Banded Monster Walks
10 Banded Air Squats
10 Pushups
10 Situps
10 PVC Pass Throughs
10 PVC Halos
10 PVC GMs

Mob: Posterior Chain Smash, Pec Smash; Banded Hip and Shoulder Distraction

Work:
A. Snatch Complex
2 Snatch DL + 2 Snatch High Pulls + 2 Snatch from the knee -- work up to heavy 2+2+2, then 2 de-loads
B. Metcon 1:
    8:00 AMRAP
    Burpee Broad Jumps Down
    10 DB Power Cleans
    Burpee Broad Jumps Back
    10 DB Power Cleans
C. FBB pppppffffbbbbttt
    Superset 1: Tempo Dual KB Front Rack Squat 3111, 3x8
                       KB Alternating Thrusters 3x8 (4 each arm)
   Superset 2: Goblet Cossack Squat 3x8 (4 each leg)
                       Tall Kneeling KB Alternating Press 3x8 (4 each arm)
D. Metcon 2: 
     12:00 HIIT, :10/:50
     DB RDL
     HS Hold
     DB Step Back Lunges
     Pushups   
     
                      
     
 

Comment