Wednesday 12/21
Warm Up
1:00 PVC Pipe Passthroughs
2 Rounds
200m Ski
8 KB Swings
6 Snatch Grip Press from behind to neck


:10 Strength
1×3 from Power Position
1×3 from Hang, at knee, w/ tempo pull
1×3 Tempo Pull Squat Snatches, lighter than set 1 weight.
The find a NEW IRM Squat Snatch (NOT TEMPO)


:45 Accessory Work
3 Sets
10 GHD Sit Ups (Ab Mat Sit Ups)
5-10 Strict Pull Ups
:55 Cool Down
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Quad smash (each side)