Monday
Warm Up: Stretch Hips and Front Rack Position for 5 min
A. 10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)
+
B. Power Clean: 4 x 3, R 2:00 min b/w sets *From ground
C. Front Squat: 2 reps EMOM x 5 (230#)
D1. Bench Press w/ Chains: 3 x 3, R :45 *175# plus chains
D2. DB Reverse Flys: 3 x 6, R 1:00 *12#
E. Barbell Circuit: 3 x 5/each (20# on both sides) *minimal rest b/w sets
. Front Raise, Behind the Neck Press, Upright Row

Tuesday
Crossover Symmetry Activation Protocol
+
Burgener Barbell Warm Up
+
A. Hang Power Snatch: 4 x 2, R 2:00j *reminder to push hips/butt backwards so chest is over bar as it goes down thigh; DON'T squat it down
B1. Pendlay Row: 3 x 6 (155#), R :45
B2. GH Torture Twist: 3 x 10/side, R :45
B3. GH Raises: 3 x 5, R 1:30
+
Class Metcon (28 min EMOM)
1st - 10 OHS, weight you can do unbroken
2nd - 30 sec Double Unders, practice no scaling version
3rd - 7 Burpees w/ max height


4th -30 sec row
Only did 2 day this week because of low back tightness.