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