Wednesday, March 16, 2022

A.Power Snatch work

Slow lift to knee then drive through the middle for a good snappy power snatch

working on building in weight with perfect form over 12:00

if you have tight shoulders switch to power clean with the same focus of a slow controlled lift to the knee then speed through the middle

B. Structural work

heals elevated bicycle squat x 10 @ 2020

Prone T's x 15

SA Farmers carry x 50'/side

x4-6 minutes

C. Workout

OT 4:00 for 3 rounds

20 dB Alt. HPS

30 wall balls

40 double unders

rest 3:00

core finisher:

:20 mt climbers

:20 plank to bear position walks

:20 plank hold

:60 rest

x3 rounds