Monday 10/03/22

Strength: 

5RM Banded Back Squat

– 20’ to Establish 

– red +200/ black-200

– double loop

Conditioning: 

“Run Dead”

400m Run

50 Deadlifts 225/155

400m Run

Accessories:

8x1ea Single Leg Box Jump

5×1 Anderson Front Squat

8×4 Alternating Back Rack Forward Lunges

3x12ea Bench Adductor Taps

4×12 Strict Toes to Ring

Cardio: 

30’ of Rowing

Max Calories

30” Hard Pace

30” Recovery Pace

Weightlifting: 

Snatch

A. 3 Power Snatch w/Hold 3” (depth 2”, 4, 6”) into Overhead Squat

– 2×50, 2×60, 1×70, 1×75, 1×60

– you will complete each power snatch to depth while riding it into a overhead squat after the 3” hold

– keep form intact

B. 6’ EMOM Snatches @70

3 Snatches

– keep form throughout Emom

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