Monday 08/15/22

Strength:

8×3 Conventional Deadlift

– @75% 1RM

– Rest 30”-45” between sets

Conditioning:

20’ AMRAP 

400m Run

30 Unbroken Russian Kettlebell Swings 53/35

15 Toes to Bar

– 20 Air Squats if break on kettlebell swings

Accessories:

3×15 Sumo Stance Box Squat

3×15 Seated Sumo Good Mornings

4x12ea Dumbbell Farmers Carry Bulgarian Split Squats 

4x12ea Single Leg Glute Bridge

4×45” Reverse Hypers (light)

1×200 Band Good Mornings 

Cardio:

10 Rounds

30 Calorie Bikeerg

20 Air Squats

10 Toes to Ring

Weightlifting:

Snatch

A. Halting Power Snatch 1” from Floor + Overhead Squat w/3” hold at bottom

– 3+1×50, 3+1×60, 3+1×65, 2+1×70, 2+1×75, 1+1×80

– Rest between 60”-90” sets

– slight pause 

B. 10’ EMOM Halting Snatch 1” from Floor @75

1. 1 Halting Snatch 1” from Floor

– keep form throughout Emom

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