Monday, 04.06.20

COMPLETE:

Weightlifting:

A. 3 Low Hang SqT Snatch + 2 High Hang SqT Snatch + 1 Snatch ; done as 3.2.1 cluster

* First rep has a :1 pause at low hang, next two just lower to low hang and drop. :10 count, then pick up bar for the your two high hang SqT Snatch, drop. :10, then full snatch for single.

* To max for the day in <20 minutes

B1. Deadlift:

Heavy 15 rep

Heavy 12 rep

Heavy 9 rep, for the day

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Conditioning:

A. 12/9/7

Thrusters from ground 165/113

Ring Muscle Ups

box jump overs 30/24

B. 7 minutes of Line Facing Burpees : United in Movement Workout 1

(Over a 6” line)

* Do burpees behind a 6” wide line. You jump over the 6” forward to other sign of line, then you can step back etc. Check out the UnitedInMovement Instagram if need example.

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becomplete:

1. 3 rds of: 35 empty barbell rows + 25 banded scap squeezes + 15 pvc dislocates

2. 3 rds , 15 ghd back ext + 10 dB Arnold press + 10 alt dB renegade row

3. DB rear fly 4 x 15 reps

4. Crossover symmetry