Tuesday
Baseline
3x
5 KB pullovers
1/1 Arm bar
3/3 Bottoms up press
3 Prying GSQ or Cossack squats
Practice
2x
3 Double Push press
*Rest 2-5 min (Get HR back to gray)
3x
5 Clean + seesaw press
5/5 Bent over row
*Rest 2-5 min (get HR back to gray)
*Use rest times for rolling T-spine and lower body
30 sec each
One arm swing- L
One arm swing- R
H2H swing
Clean- L
Clean-R
Snatch- L
Snatch- R
Push press- L
Push press- R
Reverse lunge- L
Reverse lunge- R
GSQ
Durability
accumulate 2 mins dead hang from pull-up bar
roll and stretch + alligator breathing