MOB: Full body
WU: 6 KB TGU (3 each arm) + 12 KB snatch (6 each arm)
S: Front Squat. 3×5 at 65%. Work on SPEED and TECHNIQUE!
C: 2 rounds for reps of:
3:00 Max KB TGU (Alternate arms every 3 reps): 53/35
3:00 Max KB Snatch (Alternate arms every 6 reps): 53/35
Record 4 scores: Total reps TGU Round 1/Total Reps KB snatch Round 1 then: Total reps TGU Round 2/Total Reps KB snatch Round 2. See if your splits stayed consistent!
LI: Weights and subs of choice.
PWMOB: Couch stretch. Stretch shoulders and hamstrings. U/D dog x3.
S: 3 rounds of max Goblet Squats in :30/:90 rest
4 rounds of max KB swing in :30