Tuesday, May 21st

Warm-up

Bike or row
3 minutes @low intensity

B. Mobility
Wall facing tuck HS hold
2 x 30 seconds

C. Snatch activation
3 sets
3 High hang high pulls
3 hang muscle snatch
3 power snatch with pause above knees

Weightlifting

Power Snatch (5 x 3)

5 x 3 @50%

Metcon

Metcon (4 Rounds for reps)

E4MOM x 4

Run 400m
12 push ups
6 deadlifts @ 225/155

Comp

Weightlifting

Power Clean (5 x 2+1)

Power clean and jerk (split)

5 x 2+1 @ 50-60%

Weightlifting

Back Squat (3 x 5)

3 x 5 @ 60%

Conditioning

Metcon (5 Rounds for reps)

Assault bike

5 sets
Bike 30 seconds @ high intensity but not max
1:30 off

Core

Metcon

Barbell side bends
3 x 20 total, no weight