Thursday
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
3/3 Halo
5 GSQ
Strength
3 Sets
3-5 DFSQ + MP
3-5 Pullups
Work Capacity
*TGU with
6-4-2
Kneeling Press
Clean
FSQ
*Perform a TGU, stopping to do 6 kneeling presses on the way up, then 6 cleans and 6 front squats at the top. Then press the KB back overhead to reverse the TGU. Repeat on the other side. On the next round, do 4 reps of the kneeling presses, cleans and front squats, etc.
Then, 4 Sets
8 *Snatch- L
8 Snatch- R
8Alternating Snatches
*Or modify to KBS
Durability
Rolling/ active stretch.