MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: This warmup has a 4:00 cap
100 single unders (double leg)
50 singles on right foot
50 singles on left foot
100 single unders (alternating legs)
50 double unders
REVIEW: Push Jerk. Power Snatch. V-up.
S: Push Jerk. 15 minutes to a heavy single. Compare to last week. Did you get better?
C: AMRAP in 12:00 of:
6 power snatches 135/95 (this should not feel heavy)
61 double unders
PURPOSE: Skill Practice. Stamina.
LIII: Weight of choice. (Should be a medium level weight)
LII: Weight of choice. Sub of choice. 41 double unders.
LI: Weight of choice. Hang okay. Sub of choice. 21 double unders (attempts count) or 180 singles/toe taps to a plate.
PWMOB: Rollout calves, hamstrings, t-spine, shoulders. Stretch hamstrings, calves.
Advanced: 70% of your 1RM power snatch if above 135/95. 61 UB DU.
The Mar: Enjoy a good joke with Jim