Friday 7/19

WARM UP

5:00 continuous alternating single arm Russian kb swing

For completion:

Snatch pull

3 x 3

Snatch balance

3 x 3

Power snatch

3 x 3

SKILL

Hi hang snatch

5 x 2

*Build to heavy.

WORKOUT OF THE DAY

21-15-9

KB swings

Overhead squat

RX: (24kg/16kg) (95/65)

55+: (16kg/12kg) (75/55)

Lv2: (32kg/24kg) (115/75)

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

For time with DB:

10 strict press right

10 strict press left

20 push press right

20 push press left

30 push jerk right

30 push jerk left

40 hang snatch right

40 hang snatch left

50 snatch right

50 snatch left

*20:00 time cap.

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