Friday

Pursuit 25 min

A. Snatch Complex – 1 Sn DL + 1 Hang Sn Pull + 1 Hang Sn Hi Pull + 1 HPS 10-12 min sm build.

B1. Strict Pull-Up – 3-5 reps, use up to 1” band if needed

B2. FLR on floor– 30 sec

B3. KB Windmill – 5 reps R/L

3-5 sets, rest 60-90 sec

+

5 RFT:

20 D-Ball Slam

15 Wall Ball

10 Ring Row

5 HPS

 

Performance 25 min

A. Snatch Complex – 1 Sn DL + 1 Hang Snatch Hi Pull + 1 PS - 10-12 min sm build

B1. Foot elevated FLR – 30 sec, feet on a sprinkler box, hands on the floor.

B2. Strict Pull-Ups – 5-7 reps, use no more than 1” band assistance

B3. KB Windmill Practice – 5 reps R/L   https://www.youtube.com/watch?v=yKik0YFE370

3-5 sets, rest 60-90s

+

FT:

21-18-15-12-9-6-3

HPS (40/24k)

Burpee Over Bar