1.) Warm-Up/ PreHab (0-5):
a. 4 Laps around gym
b1. Cuban Press: 2 x 8
b2. Bird Dog: 2 x 10E
2.) Dynamic Prep (5-10)
– Lateral Lunge
– Butt Kicks
– Lateral Skip R/L
(YOU MAY REDO 16.2 IN PLACE OF OTHER WORK TODAY)
3.) OHS/Snatch Review (PVC: 11-14)
4.) Olympic (15-30)
a.) 15 Min to build to a heavy complex: 2 Snatch + 1 OHS
5.) MetCon (33-40): For Time
25-15-10 HSPU
20-20-20 Alternating Pistols
6.) Accessory(43-50):
a1.) Single Arm DB Press: 3 x 8E
a2.) Bent Over Row: 3 x 8
7.) Recovery (50-60)
– Roll Quad/ IT
– Couch/ Extended Couch
– Banded 360