Tuesday

Tuesday:
Pursuit:
A. Open with Snatch Position Drills for 10 mins – Dowel or blank bar
B. Every 3 minutes, for 15 minutes (5 sets):
Floor hip Bridge DB Press  x 6-8 reps + DB Russian Step Ups  6-8 reps/ side + 20sec Bottom of Squat hold & Use the remaining time to roll out/mobilize.
+
50-40-30-20-10:
Mnt Climbers
KB Sumo Deadlift
 
Performance:
A. Open with Snatch Position Drills for 10 mins – Dowel or blank bar
B. Every 3 minutes, for 15 minutes (5 sets):
6/4 strict Dips ( ring or matador) + 6/4 Pull-Ups any grip + 20 dubs – if time left over, roll out/ mobilize. (if you want more intensity, add wt. to your dips and pull-ups)
+
50-40-30-20-10
Dubs
Russian KBS (grn/yel)