Wednesday 1.6.21

Prep
2 Sets
Curtsy Step Back Lunge x 8 per side
Pike Leg Lifts x 10 per side
90/90 Seated Goodmoring x 5 per side

Essentials
A.
10 min practice this complex at a light to moderate load
Power Snatch + power snatch and Overhead Squat x 1.1 reps
Rest 10 sec between reps
Build to a tough final load

B.
10min
From the 0-8min mark
Sumo Deadlift , build to a tough set of 5

Then from the 8-10 min mark drop the weight down to perform 1 set of 10 reps unbroken touch and go. Make this weight tough for the 10 reps

C.
3 Rounds for time
Kettlebell swing x 15 reps
Burpee x 10 reps
Row x 20/16 cal
Hanging Knee Ups x 15 reps
Row x 20/16 cal

Fitness
A.
10 min
Power Snatch + squat snatch both from the ground x 1.1 reps
Rest 10 sec between reps
Build to a tough final load

B.
10min
From the 0-8min mark
Sumo Deadlift , build to a tough set of 5

Then from the 8-10 min mark drop the weight down to perform 1 set of 10 reps unbroken touch and go. Make this weight tough for the 10 reps

C.
3 Rounds for time
Kettlebell swing x 15 reps 70/55
Burpee over rower x 10 reps
Row x 20/16 cal
Toes to bar x 15 reps
Row x 20/16 cal