MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 BB front squats. 5 BB snatches from mid-shin. 5 OTB burpees.
REVIEW: Front Squat. Snatch. OTB burpee.
S: Front Squat. 3-3-3-3-3.
C: 3 rounds of 3:00 work/:60 rest
7 snatches 95/65
7 OTB Burpees (both feet must pass OTB at the same time)
PURPOSE: Skill Practice. Stamina. C/R Endurance. Balance. Agility. Coordination. Power. Get ready for The Open.
LII: Weight of choice.
LI: Hang snatch or AKB swings at weight of choice. OTB step overs okay.
PWMOB: Lax ball in C/S/B/G. Stretch Hamstrings and Hip Flexors.
The Mar: 5 rounds of:
10 sit to stands
10 door way pushups
S: Front squats. 5×5 at medium weight.
C: Today’s LI with KB if necessary and step overs. You should be able to carry on a normal conversation the whole time.