Mobilize, then:
Implementing nasal breathing, perform:*
Assault Bike x 2 minutes
Over/Under Barbell x 5 reps in each direction
Assault Bike x 90 seconds
Barbell Front Squat x 10 reps
Assault Bike x 60 seconds
Barbell Sotts Press x 5 reps
A.
In 15 minutes build to today’s 2-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch + Overhead Squat @ 65-75%
C.
Four sets for max reps of:
30 seconds of Hang Power Snatch
Rest 30 seconds
95/65 lbs
D.
Complete as many rounds and reps as possible in 7 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches
10 Toes-to-Bar
50/35 lbs