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Warm up
- banded walks, bands around upper knee walk 2x
- band around ankle(harder) 1-2 x
- band around feet ( hardest) 1-2x
- band hand walks 1x
- stationary banded, hold plank position and move 1 hand up side down 3x ps
STRENGTH Squat Snatch Triples/ scaled is kettle bell swing and goublet squats Spend 15 minutes building to a 3 rep max touch and go Concentrate on technique over load. Do not continue to build weight unless the reps are clean.
3-4 Rounds of: 1a) Single straight arm carry 2x switch sides (70, 53). 1b) DB Split Squats, back foot on small bench: x 6-8 ea. 1c) L-Sit x 10-20s.
REST 4:00 Minutes
4 Minute AMRAP 15-12-9 Power Snatch @ (95/65)MW or Kettlebells knees up on rings or rig
ACCESSORY 5×3 Strict Press or 3×3 skin the cat
