Fitness
Pull ups
10-8-8-6-6
Note the assistance required and level of effort
2 sets:
V sit ups x 10-15
Flutter kicks x 50
Rest 90 seconds
4 rounds for time:
10 Burpees
10 Russian KB swings
10 Front rack KB lunges (First set R – second set L)
Performance
Weighted pullups
5-5-3-3-3
Kipping practice (no pull)
6-6-6-6
4 rounds for time:
10 Burpees
10 KB swings 20/12
10 Front Rack KB lunges (First set R – second set L)
Sport
Full Thacker warm up
Snatch
5 x 3 T&G
5 x 2 Power snatch
5 x 1 Full snatch
Rest 2-3 minutes between sets and dial in technique today
Easy walk/jog for 5 minutes
