Weightlifting:

Low Hang Snatch Pull + Hip Snatch    

40%x2+2 50%x2+2 60%x2+2 65%x2+1

 

Power Snatch    

40%x2 50%x2 60%x2 65%x1 68%x3x1

 

Snatch Pull    

90%x3 100%x3 105%x3 107%x2x3

 

Handstand Hold    3x :20

Banded Hollow Pulldowns    3x12-15

    

CrossFit: 

Warm up

2:00 bike, row, or ski

2 rounds

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

 

Strength 

EMOM x 8 min

3 Deadlift

start at 135

 

Metcon

3RFT

30 Hang Power Clean (75#)

30 Bar Facing Burpee

rest 1:30 between rounds

 

Mobility:

 

 Day 1 -

 Psoas El DOA 1:00/side

 Couch stretch 1:00/side

 Elevated Pigeon 1:00/side

 

Day 2 - 

Half kneeling thoracic rotation 3x10/side

Cat cow 3x20

Thoracic reach through 3x10/side

 

 

General Fitness:

Back Squat

5 @ 40%

5 @ 50% 

5 @ 60%

3x5 @ 65%

 

Superset

Seated good morning

3x12

Banded Hamstring kickback

3x12-15

 

Banded Side Plank Hip Abduction 

3x12-15/side

 

Standing Split Stance Pallof Press

3x12-15/side