A.M.
Air Dyne 20 min easy
20 min practicing:
*pistols w/ perfect form.. try to find most stable knee position
*free-standing HSPU
*Turkish Get Up
*Triple Unders
*Back Levers
*Front Levers
*HS Walk
*Triple Jump
P.M.
A. Front Squat @ 30X1- build to 3RM, next set 2RM, next set 1RM
B. Snatch Cluster- 5 x 1.1 (10 sec b/w reps); rest 2 min (full squat)
C. Clean & Jerk- 5 x 1.1 (10 sec b/w reps); rest 2 min
D. Front Squat @ 20X1 @ 80%- 2 reps/min for 5 min (fast down & up)
E. Front Rack Step Ups- 3 x 6/leg; rest 2 min (focus on driving off of heel, don't use off leg until you're all the way up on the 24" box)
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