W4

Thursday- Mvt warm up (glutes) + OHS + Snatch + BSQ + Core (bending)

3 rounds not for time:

15 Banded X-Walks each direction

10 Kip Swings on Bar with tight hollow/arch positions

10 Goblet Kossack Squat each side, 20-30# weight **focus on stretch at the bottom

+

A. Overhead Squat @ 15X1, 4 x 3, rest 90-120 sec

B. 3-Position Snatch (high hang, above knee, below knee), 1 set/90 sec for 7 sets

C. Back Squat @ 30X1, 5 x 4 reps, rest 2-3 min

D1. L-sit Hang- 4 x 20-30 sec, rest as needed

D2. Banded Good Mornings, 4 x 25 reps, rest as needed

Warm up done
A. 185. Positions feel fine. Left wrist hurts. Only reason I couldn't go heavier. The time under tension really crushed it.

B. 145# done.
C. 275,275,275,300,300
D1. :20 secs these really made my right hip hurt. Pulling and holding my right leg up was really painful around my righ hip area.
D2 done