Wednesday

Reminder: Yoga with Katie @ 6a
A. Open with 15 minute AMR as an extended warm up:
15 Cal Row
5-7 HSPU (or 1-2 WW) Or HS walk practice – choose according to your skill level or desire of practice.
1 Leg Pistol Practice – 10 Alt reps
B1. Seated (box) Single Arm DB Arnold Press (hold a KB in the none working arm in the FR position) – 6-8 reps/arm
B2.  BeastBall bear hug Lunge steps – 12 reps Alternating
B3.  Strict Toe 2 Bar/ Strict Toes 2 Ring practice – 6-8 reps
X 3 sets; rest 90-120- seconds b/t
C. Snatch Complex: 1 Hang Snatch High Pull + 1 Hang Muscle Snatch + 1 OHS – 15 minutes
+
3 Rounds For Time:
21 Cal Row
18 KBS @ green/yellow
15 Wall Balls
NOTES:
- More motor control work with the pistol practice
- Midline stability/control with the Single arm Arnold Press
- Focus on good bar path with our first week of Snatch work