MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 5 Push Jerks. 8 KB power snatches (alternating arms). 15 situps.
REVIEW: Push Jerk. KB power snatch. Situp
S: Push Jerk. 10-10-10. Take 5 minutes to warmup and then go.
C: EMOM for 10:00 of:
8 kb power snatches (alternating arms) 53/35
15 situps
LIII: 4 kb power snatches at rx’d weights
LII: 8 kb power snatches at weight of choice
LI: 4 kb power snatches at weight of choice or 8 AKB swings at weight of choice.
PWMOB: Lax ball in C/S/B/Forearms. U/D dog x3
Advanced: 70/53
Endurance: 44/25
CTF MTB:
S: Strict Press. 5×5.
C: AMRAP in 10 minutes of:
10 AKB swings at weight of choice
10 Hanging Knee Raises
(You should be able to carry on a conversation the entire time you are working out.)