02.17.2021

Warm Up
Turkish Get Up Complex
2-3-4 reps per side
20 total lateral hops between sets


*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press



Mobility
ankle dorsiflexion matrix x 8/side
PVC pass thru + RDL x 8 reps
PVC Kang squat x 8 reps
deep squat hold x 30 seconds


Strength- snatch day 7 of 8
A. hang squat snatch at knee + snatch
6 sets of (1+1)
build to 90% on last set if technique has been good and no misses

B. snatch pulls
6 sets of 2 reps- start at where you left off from part A

C. snatch grip RDL
3 sets of 8 reps around 80%


WOD
"Building Blocks"
every 1:30 for 5 sets
8-16 alternating pistol squats
3 deadlifts

set 1- 60% 1 RM DL
set 2- 65%
sets 3-5 -70-80%