Wednesday

Pursuit

A. Snatch – 1 Hang Sn Pull + 1 Hang Sn Hi Pull + 1 HPS, sm build RAN 12 min.

B1.  Pull-Up 3-5 reps, use up to 1" band assistance

B2. Perfect Push- Up – 6-8 reps, lower the assistance slightly from your normal level.

B3. GHD Sorrenson Hold - 20-30 sec

     4-6 sets, rest 60-90 sec

C.  Accum 3 min FLR on floor

+

5 RFT:

80 Single Skip

20 DB Box Step-Up

 

Performance

A. Snatch -1 Sn Pull + 1 Hang Sn Hi-Pull + 1 PS, build. RAN 12 min.

B1. Wt. Pull-Up 3-5 reps

B2. Reverse Hyper on GHD – 12-15 reps, keep feet together and legs straight. Add light medball if possible.

B3. DB Bench in Hip Bridge - 6-8 reps, build ea set.

    4-5 sets, rest, 60 sec b/t.

C.  Accum 3 Min FLR on rings

+

5 RFT:

40 Dubs

20 DB Box Step-Up (24”/20”)