SMR

hips, t-spine, posterior shoulder

Warm-Up

Grasshoppers

Pull-aparts

Abducted Bridges

Goblet Squats

Retraction Rows

All 2x10

CNS Warm-Up/Targeted Movement Prep

TGUs 3x3e

Muscle Snatch 3x3@35kg

Olympic Strength Work

Snatch Complex 4x3+1@62/65/70/72%

  • Squat Snatch x3+1 Overhead Squat

Clean & Jerk 4x3+1@65/67/70/70

  • Squat Clean x3+1 Jerk

Bodyweight Strength Met-Con

5 Rounds

15 Ring Rows

10 Toes-to-Bar

5 Ring Dips

Finisher 

Fran: 

21-15-9 for time

95# Thrusters

Pull-ups

 

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