Wednesday, December 30, 2020

Part 1.

DB hang power snatch

skill work for 8:00

building to a tough 4 per side @ RPE of 10

focus a storng leg drive and catching under the weight.. be explosive, just like if you had a barbell

Part 2.

3 rounds

DB goblet squat or SL squat @ 2020 tempo x 6 reps *add weight to double goblet hold or add reps or weight for the SL squat

15 hip eleavted heal slides on turf

Part 3.

on the :90 @ high output

4 dB Alt. HPS

8/6 cal bike

(0/:90/ 3:00/4:30/6:00/7:30)

then

@ the 10:00 mark

500m row @ hard effort

@ the 15:00 mark

acquire 3:00 plank