Warm-Up: 400m, 3X Downward dog complex, 15 scapular pushups, wrist mobility 2 min, 3 rounds of 10 ea KB Figure 8, KBS & GHD sit-ups
Bar Warm Up: In 5min:
Bar Technique in 10min:
SD+HHMS+SnP+PSB+OH Squat 5ea
MS+HPS+HSB+SB+Sotts Press 3ea
3 Pos. Sn (Pull & Squat) 2ea
Snatch
Strength: In 15min
Snatch Push Press or Sn PJ + Overhead Squat 5×1+3/RFH
MetCon: “Diane”
Cap = 12min
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
In 12min Iso Core Work:
3x
1min Dead Bug
1min Pillar
1min Supine Plank w/ Knees bent
30sec each Oblique Pillar
