Week 3 Training 2

2 Rounds

5+5 x Thoracic Rotation
10 x Dislocation (with a stick)
10 x Pull aparts
8 x Squat to stand
8 x Reverse lunges

2 Rounds - with empty BB

5 x Snatch deadlift
5 x Muscle snatch from hang
5 x Press from neck with snatch grip
10 x Overhead squats

A) Squat snatch (no feet)

6 sets of: 1 x Squat snatch (no feet)

Rest as needed

Comment: Do some warm up sets and then build up in weight over the 6 sets. Your heels can come off the ground but your feet should not move.

4 sets of 8 reps Barbell Bulgarian Split squat (each leg)

Rest 2-3 min between sets

c) Toes to bar

3 Rounds

Rest as needed

Banded toes to bar = Try to have as straight legs as possible and tension in your body all the time.

For time

50 Kipping leg raises/40 Toes to bar

*5 burpee box jumps every time you break

Comment: Get your toes as close to the bar as possible

d) WOD

30-20-10

Cal Bike erg
OH squats @25/35 Intermediate: @30/45
Ring rows/Pull ups

TC: 16

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