1.21.20
A. Warm Up
3 sets NFT
5 Overhead Squats w/ PVC or Barbell @ 3131 Tempo
12 Alternating KB or DB Press @ 20X1 Tempo
20 second contralateral plank/side (opposite arm & opposite leg)
B. Strength
4 sets of the following complex
2 BTN Push Press @ 31X1 Tempo
2 Overhead Squat @ 3131 Tempo
C. Conditioning
4 sets
3 Snatch High Pull
2 Hang Power Snatch
1 Power Snatch
-rest 15 seconds-
Bike 16sec @ 97%
-2:30 minutes rest in between rounds-
*Record load and total calories
*Push the pace on the bike, maintain quality on the snatch complex
D. Extra accessory
Back Squat @ 61% 1RM
2 reps @ 10X1 Tempo EMOM for 10 minutes