Tue 30. Jan
a) mobility 3min
1:00 each
pass through
dowel overhead squat
active lat stretch on box
b) warm up 5min
2 rounds
10 good mornings (empty bar)
10 behind the neck press
10 overhead squat
200m row
c) power snatch complex 10min
work up to a moderate-heavy set of
1 hang power snatch
2 power snatch
3 overhead squats
d) conditioning 8min
amrap 8min
2 rounds
20 overhead squats 50/35kg
500/400m row
directly into
max power snatches 50/35kg
e) grunt work 10min
4 rounds
12 front rack step ups 50/35kg
20/16 cal row