Monday, 08.10.20

Hope everyone enjoyed their weekend and got outside!

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COMPLETE:

Weightlifting:

A. Snatch + low hang Snatch w/:3 eccentric down to low hang x 2 reps that way + 1 high hang snatch; to max in <16 minutes

B. Back Squat: climb to heavy double

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Conditioning:

5 rds

400m Run

15 bar lateral burpees

12 front Squats 135/93

9 clean and jerks

Rest 3 minutes between rds

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BECOMPLETE:

1. Light kb front rack step ups; 8/ each side x 4 sets; tempo and controlled working on evening out the sides from the day a bit

2. Landmine press at 51X1 x 5 reps each side x 4 sets

3. kB windmills 6/ each side x 4 sets

4. Dead bugs (banded) 4 x15

5. Slam ball burpee + high throw + 10m shuttle sprint. Rest :30-:45 x 10-12 sets

6. Crossover symmetry protocol