Wednesday March 11th

General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
10 Banded Pull-Aparts
10 Cossack Squats
8 Prone Swimmers
5 Broad Jumps (focus on soft, controlled single leg landing)
Specific Barbell Prep / Empty to Light Barbell
2-3 Sets:
3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)
3 High Hang Muscle Snatch
3 Snatch Balance to Power Position
3 Position Power Snatch (High Hang + Hang + Mid-Shin).
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Every 2:00 x 10 Sets
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep
*Then repeat sequence starting at 5 again.

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*Not TnG Reps
Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.

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Workout

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Row/run/burpee

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14 Minutes Amrap
20/18 Cal Row
16 Burpees over rower or barbell
200M run
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