Fitness
3 sets:
DB shoulder press x 10-12
One arm DB Row x 6-8
60 seconds DU practice
5 rounds
10 push ups
20 mt. climbers
30 sit ups
Performance
Shoulder press
3-3-3-3-3
5 rounds
10 pull ups
20 push ups
30 sit ups
Sport
EMOM x 12
Snatch
minutes 1-4 = 3 reps @60-70%
minutes 5-8 = 2 reps @70-80%
minutes 9-12 = 1 rep @80-90%
Goal is consistency, no misses
3 rounds for time:
20 DB Snatch 50/40
10 M HS walk
10 Pistols
1 MU
10 M HS walk
