09-8-2021

Warm-up

400m run
25′ knee to chest
25′ quad walk
25′ figure 4
25′ pike walk
Bergener Warm-up
1x PVC
1x empty barbell

Mobility

PVC
15 banded good mornings

Strength

Every 1:30
Snatch balance 3 x 2 @ 60-70%
     *2sec pause in the bottom
Pos 1 power snatch 2×2
6min -EMOM

Hang Power Snatch

1 @80+% (2 sec pause in the catch)

Conditioning

For Time
75 Russian KB Swings (53/35)
Run 1 mile
75 Russian KB Swings (53/35)