A. Warm Up
5 sets of 200m row acceleration
-rest up to 75 seconds-
*Acceleration means you start slow and by the end of 200m you are rowing at a high cadence
**Still be cautious on these Sprints. NOT 100% just get moving.
-then Mobility work-
2 minutes/side of Hamstring Pails/Rails
(Watch video)
B. Deficit Snatch Deadlift
4 sets of 2 reps @ 2020 Tempo
*touch and go reps with Tempo, pull from 2″ plates
C. Snatch Complex
5 sets @ 65-85% 1RM Power Snatch
1 Snatch Lift Off (2 second pause at knee)
1 Slow Pull Snatch High Pull (3 second pull to knees)
1 Power Snatch
D. Conditioning
4 rounds for time of:
18/15 Cal Row
15 Anchored Sit Ups (hands behind head)
12 Deadlifts 135/95
15 Anchored Sit Ups
18/15 Cal Row
-90 seconds rest-