11.28.2018
Warm Up
| Tabata alt. (4 rounds) |
| Shoulder rotation (frwd and bckwrd) |
| Drop Squat |
| Knee raises |
| Then with an empty bar : (X2 rounds) |
| (3 reps for each position) |
| Snatch pulls |
| Muscle Snatch |
| Paused OHSquats |
| Full Squat snatch |
Strength
| E2MOM for 16 min (8 sets) |
| Weightlifting Complex |
| 1 Hang Squat Snatch + 1 Squat Snatch + 2 OH Squats (unbroken) |
| Start with light weight and build |
| every set, until AHAP. |
Conditioning
| AMRAP 10:00 |
| 20 DB Snatch (50/35) |
| 10 Toes to bar |
| 10 High Box jump (30/24) |
Recovery
4:00/ea (2/2)
Lat smash
Pigeon pose