Week 3, Day 1

A healthy post-workout meal can help your body make the most of the work you put in at the gym.

Pre Warmup

Neck Release
https://youtu.be/i463R5HGdVg?t=113

Lat release
https://youtu.be/skHV4sTF3hI?t=102

Warm-up

5:00 AMRAP
15 Push Ups
15 DB Push Presses
200m Run

Warm-up

20 Snatch Grip Push Presses (Behind the neck)
20 High Pulls from Power Position
20 Transitions from Below the Knee hang to Power Position
20 Hang Snatches

Emphasize tension — this is not an easy warmup.

Exaggerate positions and extension

Weightlifting

Power Snatch + OHS ((2 + 1) Every 0:90 for 6 Sets (9:00))

2 Power Snatches
1 OHS (3s hold)

75% of 1RM or heavier than last week.

Consistency and efficient barbell movement is the focus. Create power and find stability

Metcon

5 Rounds
20m Front Rack Walk (205/145)
20 Pistols

From the ground.

If that’s too heavy to clean, then you’ll use two heavy KBs in the front rack.

Don’t be afraid to squat clean a heavy weight to get it up.

Bootcamp
20m Sprint
20 Air Squats