This week is DELOAD week, so we will focus on a solid warm up, some sill work to leave you breathing heavy, and Olympic lifts, with a touch of metcon at the end :-)
Warm up:
3x
250m row
20 front leg swing each side
20 side leg swings each side
20 PVC around the world
then
1x3 minute 3rd world squat
Skill:
3x
60 second hold of each
Hollow
Arch
Plank
Lunge stretch each side
Strength:
Snatch
2 choices
15 minute EMOM (Advanced)
1 snatch
1 hang snatch
OR
15 minutes work on Snatch
Metcon:
2x
75 double unders
15 OHS 65/45kg
15 push press
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