-KB Snatch Right or This is Gonna Hurt
Strength:
Unilateral Barbell Hip Bridges
5 x 5 / leg HAP
WOD:
Double KB “DT”
5 Rounds
12 Dbl Russian KB Swings 16/12kg
9 Dbl KB Snatch 16/12kg
6 Dbl KB Push Jerk 16/12kg
Weightlifting:
Power Snatch + Snatch
65% x (1+1) x 2
70% x (1+1) x3
Clean Pulls
97% x 3 x 3
Clean Deadlifts
105% x 3 x 3
Back Squat
81% x 3 x 5
*Follow each attempt immediately with 3 Box Jumps
Full Range Bench Press
5RM for Day
then
80% x ME
Strict Pullups
3 x ME
At least I didn’t rip my pants!
Bahahaha! You are going to have to bring an extra pair of shorts on squat days.