• Plank leg slides x 15-20 ea.
• face pulls x 10
• Cossack squat x 10 ea.
• Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

Skill:

AMRAP in 3 Minutes:

• 3 Power Snatch
• 6 Push Ups
• 9 Wall Balls

*Rest 1 minute between sets, begin each set from the beginning.

• Mobility

• Plank leg slides x 15-20 ea.
• face pulls x 10
• Cossack squat x 10 ea.
• Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

Skill:

AMRAP in 3 Minutes:

• 3 Power Snatch 135/95
• 6 Push Ups
• 9 Wall Balls

*Rest 1 minute between sets, begin each set from the beginning.

• Mobility

• Plank leg slides x 15-20 ea.
• face pulls x 10
• Cossack squat x 10 ea.
• Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

A) 5 Sets: (Every 2 Minutes)

• 2 Power Snatch + 2 Snatch + 2 Snatch Balance @70-80%

B) 5 Sets:

• Snatch pulls 3×3@90%, 2×3@93%

C) In 6 Sets or less build todays:

• Heavy Back Squat

D) 10 Sets:

Back Squat X10 @55% rest exactly 60sec between Sets if you fail to get 10 reps turn the remaining sets into an AMRAP

Skill:

*The intent is to help promote blood flow and recovery.