Thursday

Pursuit:
A. Open with Snatch Position Drills for 10 mins – Dowel or blank bar
B. Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press (in L position) x 6-8 reps @ 2112 + DB Bent over Row X 6-8 reps @ 2111+ 1 Hip Mobility cycle
Use the time between to rest/stretch something else
C. AMR in 10 min:
20 sec HS Hold
5 Strict Pull-Ups (1” band max)
20 Russian KBS
If you need more than 1” help, digress to RR with 2 sec pause at the top
 
Performance:
A. Open with Snatch Position Drills for 10 mins – Dowel or blank bar
B. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 6-8 reps @ 2111 + Pendlay Row x 6-8 reps @ 2112 + 1 hip mobility Cycle
Use the time between to rst/stretch something else.
C.AMR in 10 minutes of:
6-8 Strict Handstand Push-Ups
6-8 Strict Pull-Ups
20 KBS (green/yello)
If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps.