07.12.2018

Warm up:

800m run, then
3 Rounds:
10 kettlebell windmill (5 left/right) video #1 : correct positioning
10 kettlebell romanian deadlift
10 dowel passovers (all directions
10 dowel SOTS press

weightlifting:

A) 10:00 : warm up Snatch

E2MOM 14:00 (7 Rounds)

Snatch complex:

1 Snatch pull + 1 Power snatch + 1 Overhead squat (across @70% Snatch 1RM)

Video attached at bottom: Aleksey Torokhtiy
Observe catch position. Aleksey lands with his hips back, with his body weight towards the back of his foot. The power snatch catch position is different from the Full snatch; allowing yourself to catch the bar overhead with your hips back instead of directly over your heels will allow your power snatch turnover to become faster, and more stable. This will also help you avoid landing on your toes with knees forward, or feeling like you are doing the splits when you attempt heavier loads, or face fatigue.

B) Bulgarian split squat; 2x 12 L/R (across, single kettlebell s/s loaded)
rest as needed

Finisher:

AMRAP 10:00

10-1 push ups
(OR 5-1 push ups)

you have 10:00 to complete as many push ups as possible, adhering to the above rep scheme. when you reach 1 push up, you begin back at 10.
Ex: do 10 consecutive push ups then break, then do 9 consecutive then break, then 8 and break, etc.
you must break only in between descending ladder sets.
maintain proper strict push up form
scaled option is 5-1 push up ladder

Recovery:

Lateral opener or Anterior compartment smash; 2:00/
Banded overhead distraction; 2:00/