March 1 -
Warm-Up
60s Banded Perfrect Stretch
5 x Deep Squat Progression (Squat w/ Reach over top Left & Right then both hands to OHS position and up)
Glute Activation
then...
2 Rnds (w/ ALL nasal breathing):
200m Run
5 x S-A Front Rack KB Squat + 5 KB Single Arm Press (Rt)
5 x S-A Front Rack KB Squat + 5 KB Single Arm Press (Lft)
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Front Squat
5 x 3
2m Rest b/t
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SNATCH + OHS
Every 2m on 2m x 5 (10m):
Snatch + OHS
1 = 55-60%
2-3 = 65-75%
4-5 = 75-85%
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Every 3m x 3 (9m)
5 x TnG Squat Snatch
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AMRAP in 15m:
20 DB Walking Lunge Steps (50/35 / Farmers Carry Style)
10 C2B
10' HS Walk (sub 1 Wall Walk if no HSW)
We did not do Front Squat and forgot the TnG Snatches... So heavy snatch + AMRAP
Pyan ~ 135 Snatch / 3 Rnds + 3 Pull Ups
Smalls ~ 95# / 5 Rnds + 3 Pull Ups
Ladick ~ 125# / 5 Rnds
Daliege ~ 145# / 4 Rnds + 3 Pull Ups
tb ~ No F.Sqt / 135-145-155-165-175 /Forgot the T-n-G / 4 Rnds + 5 C2B
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