OHS WORK
E3:00MOM5
1st set: 1 Snatch Balance + 5 OHS @ EMPTY OR 60%
2nd set: 1 Snatch Balance + 5 OHS @ 65%
3rd set: 1 Snatch Balance + 5 OHS @ 70%
4th set: 1 Snatch Balance + 5 OHS @ 75%
5th set: 1 Snatch Balance + 5 OHS @ 75%
TOTAL 6 REPS PER SET
% of Snatch
ACCESSORIZE
A) Split Stance Good Morning
E1:30MOM3
Perform with a light to moderate weight or % of Back Squat between 10-20%
TOTAL 8 REPS PER SET (4 PER LEG)
% of Back Squat
B) Swiss Ball Pike
E1:30MOM3
TOTAL 10 REPS PER SET
C) Double Front Rack Carry
E2:30MOM3
Perform with moderate dumbbells, for 1:30 effort + 1:00 rest per set.
REPS = STEPS
OPTIONAL COOL DOWN
2 Rounds Not For Time
A) 10x Shoulder Sweep T-Spine (5 per arm)
B) 2x 10s hold Shoulder Stretch (1 per arm)
C) 6x Banded Prone Hip Internal Rotations (3 per leg)
D) 6x 3-5s hold Standing Quad Stretch (3 per leg)