Warm Up and Skills
3min cont. TGU (35/26) or (26/18)
10 H/L PVC Wrap arounds
10 H/L PVC Passthroughs
1x mod burgener warm up (snatch focus) (45/35)
1/2 Gluten Free 3.0 https://www.youtube.com/watch?v=tLuJMen-epE
1 minute superman
1 minute Hollow Rock"
3 to 5 minutes working on vertical bar path for Snatch (as you warm up weight wise), Snatch facing wall as close as possible.
ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted
ALL OLY SHOULD BE SPEED FOCUSED - IGNORE TEMPO REQ
3min row or airdyne
2RNFT: 15 GHDSU + 7/side KB Russian Twist (53/35) + 3 Dragon Levers
CS iron scap
1min @ each: middle splits stretch, left fwd splits stretch, right fwd splits stretch