Tuesday 10/9


Warm-up

Lateral banded steps x 20/side Lateral banded step overs x 10/side @ knee height for band Quadruped hip ext. x 10 x 2 sets + Bottoms up KB Walk x 50ft per arm + 5 Press Deadbugs x 20 Banded good mornings x 10 x 2 sets

Strength

A.1: Single Leg Barbell Romanian Deadlift (4x6, Tempo 4020)

A.2: Shoulder Press (build up to a heavy set of 8 in 4 sets)

A.3: Lateral Banded Walk (4x10/side)

Metcon (5 Rounds for reps)

:20 Right Arm DB Hang Power Snatch :20 Left Arm DB Hang Power Snatch :20 AMRAP Box Jumps, 24/20" rest 1 minute x5 sets RX+ = use 70/55# DB and go from ground Rest 3 minutes

Metcon (Time)

1K Row operating :40 seconds on/:20 seconds off

Extra Work

Metcon (No Measure)

Conditioning Work- Meant to be a separate session 5x :30 easy jog :30 walk 5x 1 minute run @ 80% 1 minute easy jog :45 run @ 85% 1 minute easy jog :30 run @ 90% 1 minute easy jog :15 sprint 2 minute rest

A: Overhead Squat (3x3, tempo 22x1)

Set 1- 80×3 Set 2- 90×3 Set 3- 100×3 **% is off snatch

B: Clean (work up to a good double )

pause in catch for 3 sec

#workoutoftheday

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