W7 (deload)

Thursday- Snatch Strength + Cl&J + Sport EMOM + Sled/OH Stability + Scap

3 sets

5 Thoracic Bridge Rotations/side

5 KB Windmills/side

60 sec Hip Opening Sequence https://www.youtube.com/watch?v=nLuvQCTPrcY

+

Snatch Warm Up

2-3 sets

3 Snatch Deadlifts

3 Muscle Snatch

3 OHS

3 Sotts Press

3 Hang Power Snatch

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A. Squat Snatch, 1/min for 15 min 70-85% 1RM

B. Squat Clean & Jerk, 1/min for 15 min @ 70-85% 1RM

C. Box Jump @ 36-40”, 1/min for 10 min

+

3 sets

50m Sled Drag w/ 120# on top of sled **w/ single arm OH Carry 25m each arm

45 sec Table Hold

15 Hip Extensions

+

Feet Elevated Bridge Hold- 5 x 10 sec, rest as needed

A. Done 165#
B. 185, could only jerk for 4 rounds. Re opened the gash in my hand because the bar lands exactly where I cut myself on Saturday.
C. Done 36"

Metcon
DNF had a company dinner to attend.