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WEDNESDAY 200923

Warm-up

Coaches Choice…


Strength and Skill

4 sets, every 1:30 for 6 minutes:
1 Hang Snatch + 1 OHS w/ 3 second pause at bottom

4 sets, every min for 4 minutes:
1 squat snatch w/ 3 second pause at bottom


FITNESS 200923

Every 4 minutes, for 16 minutes (4 sets) for times:
25/20 Cal Bike
10 L-Seated Presses
20 Push-Ups

Go hard, earn your rest, and repeat!


PERFORMANCE 200923

Every 4 minutes, for 16 minutes (4 sets) for times:
500 Meter Row
10 Strict Handstand Push-Ups
20 Push-Ups

Go hard, earn your rest, and repeat!


At Home Warm-up

When the clock starts, perform…

Four sets, not for time, of:
400 Meter Jog
10 Suitcase Deadlifts each side
10 Single-Arm Overhead Lunges each side
30 Second Hollow Hold


3RFT

Followed by…

Three rounds for time of:
50 Double-Unders
immediately followed by three (3) rounds of:
10 Hand-Release Push-Ups
10 Alternating Dumbbell Snatches

For the sake of clarity, you will be performing a total of 150 Double-Unders, 90 Hand-Release Push-Ups and 90 Dumbbell Snatches.


Recovery run

Rest until 70% recovered and perform:

10 minute slow jog at a steady pace.


Mobility

LAX to Pecs and Shoulders
Banded Lats and Shoulders
Roll Posterior

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