Tuesday

Performance: 30 min

A. Muscle Snatch Practice – 15 min.

5-7 min dowel or BB warm up. 5 rep sets, RAN. Keep BB close, no re-bend. Sm build

B1.) BNP – 6-8 rep Tng

B2.) TGU 2 R / 2 L

3 rounds, rest 60-90 sec.

+

AMR in 12 Min:

6 DB Thruster 35# / 20#

8 Ring Row

10 Lunge Step

12 KBS Green/Yellow

Wednesday Pursuit:

A. Pendlay Row – 5 reps @ 2111 x 3 sets. Keep back parallel to floor and hips low.

B. 1A DB Press – 6-8 reps @ 3131.

B2. DB Russian Step-Up – 6 R/L ; challenge yourself w/ wt.

3 sets, rest 60-90 sec

+

EMOM 20 min:

odd: Single skip jump rope – amrap in 45 sec

even: 10 D-Ball Slam