Wednesday

Pursuit

Open w/ External rotation, use small plate 20 rep R/L

A. Snatch – 1 Pwr Sn + 1 HPS + 1 SnBal, sm. Build as you feel comfortable 12 min

B1. KB Power Row – 6 reps R/L

B2. 3 Wall Walks

B3. 30 Sec Wall-sit hold

4-5 sets, rest 60-90 sec

+

10 RFT:

5 Burpee

7 DB PP

9 Air Squat

Performance

Open w/ plate ext rotation 20 rep R/L

A. Snatch – 1 SnPull + 1 SnHiPull + 1 HPS, sm. build 12 min

B1. 1 Rope Climb
B2. 3 Wall Walks

B3. 30 Sec Wall Sit hold

4 sets, rest 90 sec

+

FT:

42-30-18

Sit-Up

GHD Back Ext

L-sit hold (for seconds)

Plank hold