Wk 2/4 – Feb. 4
Monday – Sn Int Complex + Upper EMOM + 20 min @ EZ
A. Squat Snatch. Snatch Balance. OHS 1.1.1 per min x 12 minutes – good technical speed/confidence loading
B. EMOM x 10 minutes
1st – 5 Hand Release Pushups + 5 Strict Toes to Bar
2nd – 5 Hand Release Pushups + 5 Strict Pullups
C. 20 min @ 75%/Moderate/e
2 min Rowing/AirBike/Ski
3-5 Inverted Burpees/HS Hold or 30 sec FLR on Rings/Hands – https://www.youtube.com/watch?v=TOXVM_ItSEs
5 Left arm Hang KB Power Clean + 5 Left Arm Hang KB Snatch + 100ft OH KB Carry – moderate
5 Right Arm Hang KB Power Clean + 5 Right Arm Hang KB Snatch + 100ft OH KB Carry – moderate
2 min Rowing/AirBike/Ski
20-30 sec L Star Plank – https://www.youtube.com/watch?v=Kscy9gcnPWw
20-30 sec R Star Plank
5 Left Arm KB Front Rack Reverse Lunge – same loading as before
5 Right Arm KB Front Rack Reverse Lunge