MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 hang power cleans. 2 one arm kb snatches per arm (alt arms) at weight of choice. 5 T2B. 2:00 of double under practice.
REVIEW: Hang Power Cleans. One Arm KB Snatch. T2B.
S: 5 rounds. 3 hang power cleans every 2 minutes. Start fairly light and add weight as necessary. Focus on SPEED AND TECHNIQUE!
C: 6 rounds for reps:
:30 of one arm KB power snatches (alternating arms) 53/35
:30 of T2B
:30 of double unders
LI: Weights and subs of choice.
PWMOB: Lax ball in C/S/B/Forearms. Rollout calves. U/D dog X3.
S: :20 of AKB swings at weight of choice every 2:00 for 5 rounds.
C: 6 rounds for reps of:
:30 of one arm KB hang power snatches (alternating arms) at weight of choice
:30 of hanging knee raises
:30 of row for meters