"On A Tuesday"
Warm Up (Down & Back):
- Knee Pull
- Hip Pull
- Quad Pull w/ Forward Lean
- Reverse RDL
- High Knees
- Butt Kicks
- High Kicks
- Lateral Shuffle
Then...
10 Reps w/ PVC:
- Press
- Pass Thru
- Overhead Squat
Performance
Strength (3 Rounds):
- Max Rep Strict Handstand Push Up (30 sec)
- Rest (30 sec)
- Max Rep Strict Pull Ups (30 sec)
- Rest (30 sec)
- Max Rep Strict Ring Dips (30 sec)
- Rest (1 min)
Skill (5-10 min):
Work up to the weight you are going to Snatch
Met-Con (21-15-9):
- Hang Snatch (95/65)
- Toes 2 Bar
- Box Jump (24"/20")
Fitness
Strength (3 Rounds):
- Max Rep Push Up (30 sec)
- Rest (30 sec)
- Max Rep Ring Row (30 sec)
- Rest (30 sec)
- Max Rep Bench Dip (30 sec)
- Rest (1 min)
Met-Con (21-15-9):
- SDLHP w/ KB (53/35)
- Tuck Up
- Step Up (20"/16")
Mobility (NFT):
- Chest Opener
- Banded Shoulder Distractions
- Super Front Rack
- Cobra
- Childs Pose
- Frog Pose
- Ankles/Calves/Shins
- Foam Roll
Express
Warm Up (Down & Back):
- Knee Pull
- Hip Pull
- Quad Pull w/ Forward Lean
- Reverse RDL
- High Knees
- Butt Kicks
- High Kicks
- Lateral Shuffle
Then...
10 Reps w/ PVC:
- Press
- Pass Thru
- Overhead Squat
Met-Con (21-15-9):
- SDLHP w/ KB (53/35)
- Tuck Up
- Step Up (20"/16")
Mobility (NFT):
- Chest Opener
- Banded Shoulder Distractions
- Super Front Rack
- Cobra
- Childs Pose
- Frog Pose
- Ankles/Calves/Shins
- Foam Roll