TUESDAY


Published March 20, 2017


Weightlifting:
Drop snatch: 5 x 1  
Snatch balance: 5 x 1 
Full snatch: 5 x 1  

Conditioning:
EMOM x 10
10 Burpee box jumps
**Scale to a number that will leave you at least :10 rest

Mid-line (time permitting)
3 Sets:
20 Hollow rocks
10 Ring roll outs OR plank hold x :30-:60

Accessory:
1) Cross-over Symmetry Activation and Recovery protocol

2) 3-4 Sets:
a) Single arm bottoms up KB hold w/ knee drive x 10e leg/arm
b) Back facing wall slide x 10


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