Thursday – Lower Warm-Up/Movement + 10 min AMRAP + Upper ECC
A. Banded Lateral Hip Distraction, 60 sec/leg x 1 set – https://www.youtube.com/watch?v=QYZWZdYGI2c
B. Banded Hip Extension, 60 sec/leg x 1 set – https://www.youtube.com/watch?v=dzhz67lXkAE
C. 3 rounds for time:
200m Run
5 Wall Walks – forehead to wall
10 Burpees over 24/30” Box
D1. Bench Press @ 40×1, 12-15 reps x 2-3 sets, 1 min
D2. Double KB Bent Over Rows @ 40×1, 12-15 reps x 2-3 sets, 1 min
200m Run
5 Wall Walks – forehead to wall
10 Burpees over 24/30” Box
D1. Bench Press @ 40×1, 12-15 reps x 2-3 sets, 1 min
D2. Double KB Bent Over Rows @ 40×1, 12-15 reps x 2-3 sets, 1 min
Thursday – Sn/CJ Varied + Gym EMOM + Tng Sn/CJ Varied
A. Halting Snatch Deadlift. Power Snatch. Squat Snatch 1.1.1 x 8 sets, 1:30 min
B. 5 rounds for time:
1 Rope Climb to 12ft
5-10 Toes to Bar
C. EMOM x 10 minutes:
5 min: 3 TNG Power Snatch @ moderate loading
5 min: 3 TNG Power Clean to OH @ moderate loading