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Wednesday

Wednesday
12
Dec

12-13-17

Warm Up:
2 rounds:
Row 500 meters
10 Wall Balls
2 Wall Walks w/3 second hold

Training:

A1: Segmented Snatch Grip Deadlift – (3 one second pauses on the up-4″, Knees, Mid-Thigh) @3131; 5,5,5; rest 1 min. – keep loads moderate and form perfect
A2: Snatch Pull; 5,5,5; rest 1 min. X 3 sets (reset at the bottom of each rep) – start light
B: Landmine Single Leg RDL @3111; 6-8/leg; rest 1 minute x 3 sets.

D: 3 Rounds
50 Mountain Climbers
12 Russian KBS- heavy
12 KB SDLHP
10 KB Goblet Front Rack Tall Kneeling to Standing- from a tall kneeling position, move to a standing position and then return to tall kneeling. Each rep should be done with alternating legs.

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