MOB: Full body mobility
WU: 6 kb snatches each arm. 200m run.
R: Movements
S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#.
WU Sets: 1×5@40% 1×5@50% 1×3@60%
WORK Sets: 1×5@65% 1×5@75% 1x max reps@85%
C: 6 rounds for time of:
10 KB snatch, right arm 53/35
10 KB snatch, left arm 53/35
200m run
LIII: 44/25
LII: 35/18
LI: 15 AKB swings at weight of choice.
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hip flexors.
Advanced: 70/53
Endurance: None