09182019

Cycle 3, Week 5, Day 3

Warm-up
Move Steadily Through
10 PVC Pass Throughs
20 PVC OH In-Place Lunge Steps
10 PVC Pass Throughs
20 PVC Pause OH Squats
10 PVC Pass Throughs
400m Run

Strength
Every :90 for 9′
3 Power Snatches
*Drop and Reset, Heavy (80%+) but snappy, should not be pressing out at the top!

Conditioning
FIT
8 Rounds
9 KBS
27 Single Unders

Rx
8 Rounds
9 Power Snatches (75/55#)
27 Double Unders

Competition
8 Rounds
9 Power Snatches (95/65#)
27 Double Unders

Extra Work
For Time
200/150 Hand Release Push-ups