11 June 2019

Warm-up

3 Rounds:
5/side 1-Leg Calf Raises
10 Lemon Squeezes [V-Ups]
10-20/side Forward Leg Swings
:20 Bottom Squat Holds (add Weight ...)

Snatch Hip Movement

3-5 Rounds (45/35#):
high-hang snatch
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***3 reps / movement
before / after mobility ...

Mobility

Lat Smash / Distraction
Shoulders:
- Int Rotation  S&F
- Ext Rotation: Wall Slides
PVC Pass-Throughs & Wrist Turnovers
Hips: 90-90s, 6/side

Weightlifting

Squat Snatch (2-2-2-2-2)

Establish 2RM ...
(Touch 'n Go)

Metcon

Bonus: 2019 CanEast Games #6 - "Full Send" (Time)

30/20 Calories Bike
10 Right Arm DB Snatch (50/35#)
10 Left Arm DB Snatch (50/35#)
10 Right Arm DB Thruster (50/35#)
10 Left Arm DB Thruster (50/35#)
***
*Advance 3 Steps Every 10 Reps With The Dumbbell*