02262020

Cycle 3, Week 1, Day 3

Warm-up
Steady Through:
20 Lateral/Cossack Squats
60 sec Dead Hang from Pull Up Bar
20 Duck Walk Steps
20 PVC Pass Throughs
20 PVC Overhead Duck Walk Steps
then, Tall Snatch Warm-up with Coach

Mobility
90 sec Twisted Supine Stretch
(laying flat pull right knee up, hold with left hand, then rotate to the left leaving right hand on floor)

Strength/Oly
Snatch
6 x 3 @ 75-80%
Drop & Reset
then,
Snatch Grip Push Press
3 x 5 @ 70%+ of 1 RM

Met-Con
3 RFT
15 Burpees
15 Sumo Deadlift High Pull (115/75#)
Fit: Reduced weight

Core Work
3 x 1′ Weighted Plank Hold