Monday, May 6, 2019

Warm-up:
  • 3×8 DB OH Extension
  • 3×5 Upright Row
  • 3×3 Snatch Complex (hang muscle snatch+2 snatch push press+overhead squat)

 

Strength/Skill:
Snatch
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
for time
reps of 20-15-10-5
RX
 
  • Bar-on Back Step-up 75/53 – 16/12
  • HR Push-up
  • DU/x3 SU

Fitness/Recovery
 
  • Step-up 20/16
  • Push-up
  • SU

 

Powerlifting:
Max Effort Lower Body
 
  • Low Box Squat 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.