MOB: 10:00 Full Body Mobility.
WU: Broad jump down the length of the gym. 10 pushups. :90 of jump rope/double under practice.
R: Power Snatch. Snatch High Pull (from the ground, pause at knee)
S: Hang Power Snatch. 15:00 to a heavy single. GET UNDER THAT BAR!
C: 4 rounds for reps and total time of:
Max pushups in :40/:20 rest
Max double unders in :40/:20 rest
5 snatch grip high pull (from the ground, pause at knee) with 105% of today’s 1RM.
BRING THAT BAR UP AS HIGH AS YOU CAN AND PULL IT INTO YOUR CHEST EVERY. SINGLE. TIME!
BE TECHNICAL AND AGGRESSIVE WITH YOUR PRACTICE OF THIS MOVEMENT!
LI: Pushup sub of choice. Double under attempts/single unders/or toe taps okay.
PWMOB: Lax ball in C/S/B/Forearms. Stretch Triceps. Stretch hamstrings. Rollout calves.
Chisel:
S: 6 rounds of 10 RKB swings (heavy) + 30 flutter kicks. Rest :90.
C: 4 rounds for reps of:
Max pushups in :40/:20 rest
Max double unders in :40/:20 rest
Max AKB swings in :40/:20 rest
Advanced: None
Endurance: None
M2B:
S: Hang Power Snatch. 15:00 of technique work up to a medium weight.
C: 4 rounds for reps and total time of:
Pushups in :40/:20 rest
Calorie Row in :40/:20 rest
RKB swings in :40/:20 rest