Monday 08/29/22

Strength:

5×5 Sumo Deadlift

– @70% 1RM

– Rest 30”-45” between sets

Conditioning:

5 Rounds

400m Run

15 Front Squats 95/65

20 GHD Sit-ups

Accessories:

3×15 Safety Squat Bar Narrow Stance Box Squat

3x15ea Goblet Hold Single Leg Box Step-up

4x12ea Dumbbell Front Rack Cossack Squats 

4×45” Reverse Hyper Leg Extension

4×45” Bench Adductor Taps 

1×200 Band Good Mornings 

Cardio:

7 Rounds

250m Row

80ft Walking Lunges

250m Row

80ft Reverse Walking Lunges

Weightlifting:

Snatch

A. Snatch Deadlift + Hang Power Snatch below the knee + Overhead Squat

– 6×2+2+1×60

– Rest between 60”-90” sets

– slight pause 

B. 10’ EMOM Snatch Work @70

A. 2 Snatches

B. 4 Snatch High Pulls

– keep form throughout Emom

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