part 1:

30-45 min D-ROM hip warm up

+

150 m sprint @ 80-95% increasing throughout

(start in push up position)

Rest walk 3 min b/t sets x 5

(practice handstand walk for 10 min in field)

150 m sprint @ 80-95% increasing throughout

(start in push up position)

Rest walk 3 min b/t sets x 5

+

Static Stretching

All Runs in 19-21s.

rest 6+ hours

part 2:

A. Clean GRip DL @ 11X1; 8 sets of 3 @ 55% 1RM; rest 30 sec

B. High Hang Power Snatch - take up to tough single; rest as needed

C. Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x 3

+

3 rds for time @ 90%:

10 R arm KB snatch - 1.5 pd/1pd

10 L arm KB snatch - 1.5 pd/1pd

15 toes to bar

A. DL @ 262. Fast and Easy
B. 145
C. 95,105,105

Metcon: 5:30. KB snatch is not smooth.