Thursday

Thursday
Coach will warm you up accordingly

A. Paused Power Snatch - pull from the floor and pause for 2 sec 1” below the knee X 5 reps, X 3 sets. Sm Build. rest 2 min b/t ~12 min.

Rest as needed

B. 5 min EMOM:

5 OHS, take from the racks 

+

16 min EMOM:

Min 1: PS - [1.1.1] reps @ 80% of last week’s heavy single

Min 2: Static Beast Ball Hold - 30 sec in bear hug position

Min 3: 6 R/L 1L Glute Bridge on Beast Ball + 6 Glute Bridge (both legs)

Min 4: 30 sec front plank