"On A Tuesday"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull w/ Forward Lean
  • Reverse RDL
  • High Knees
  • Butt Kicks
  • High Kicks
  • Lateral Shuffle

Then...

10 Reps w/ PVC:

  • Press
  • Pass Thru
  • Overhead Squat

Performance

Strength (3 Rounds):

  • Max Rep Strict Handstand Push Up (30 sec)
  • Rest (30 sec)
  • Max Rep Strict Pull Ups (30 sec)
  • Rest (30 sec)
  • Max Rep Strict Ring Dips (30 sec)
  • Rest (1 min)

Skill (5-10 min):

Work up to the weight you are going to Snatch

Met-Con (21-15-9):

  • Hang Snatch (95/65)
  • Toes 2 Bar
  • Box Jump (24"/20")

Fitness

Strength (3 Rounds):

  • Max Rep Push Up (30 sec)
  • Rest (30 sec)
  • Max Rep Ring Row (30 sec)
  • Rest (30 sec)
  • Max Rep Bench Dip (30 sec)
  • Rest (1 min)

Met-Con (21-15-9):

  • SDLHP w/ KB (53/35)
  • Tuck Up
  • Step Up (20"/16")

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distractions
  • Super Front Rack
  • Cobra
  • Childs Pose
  • Frog Pose
  • Ankles/Calves/Shins
  • Foam Roll

Express

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull w/ Forward Lean
  • Reverse RDL
  • High Knees
  • Butt Kicks
  • High Kicks
  • Lateral Shuffle

Then...

10 Reps w/ PVC:

  • Press
  • Pass Thru
  • Overhead Squat

Met-Con (21-15-9):

  • SDLHP w/ KB (53/35)
  • Tuck Up
  • Step Up (20"/16")

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distractions
  • Super Front Rack
  • Cobra
  • Childs Pose
  • Frog Pose
  • Ankles/Calves/Shins
  • Foam Roll