Mobilize, then:
Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps
Finish with …
3 Minutes on the Assault Bike with nasal breathing only
A.
In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1
Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
C.
For times:
12 Squat Snatches @ 45-50% of 1-RM
Rest 60 seconds
9 Squat Snatches @ 55-60% of 1-RM
Rest 60 seconds
6 Squat Snatches @ 65-70% of 1-RM
D.
Complete as many rounds and reps as possible in 15 minutes of:
30 Air Squats
20 Pull-Ups
10 Burpees to 6″ Touch