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
-done
P.M.
A. Front Squat @ 10X1- build to 3RM, next set 2RM, next set 1RM
3rm 305, 2rm 315, 1rm 335 PR
B. Snatch x 1 on the minute- start @ 60% and add 5%/min as high as possible
135-225
C. Clean x 2 TnG- on the min 10 min- start @ 70% and build slowly
Up to 255
D. Front Squat @ 20X1 @ 85%- 2 reps/min for 5 min (fast down & up)
-285
E. Front Rack Step Ups- 3 x 5/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)
-135
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