Training 5-14-2018

Warm-up: Joint Mobility/Dynamic

Strength:

1) Build to a Heavy Overhead Squat Turkish Getup (R/L)

*Rest as needed time frame is up to you
*Ideally you go R/L as high as you can before maybe settling on just Maxing on one side
*Build to a maximal effort hitting at least 3-5 volume buidling sets leading up this based on available bell weight

2) 14 Minute DxKB Snatch EMOM

Odd Minutes: DxKB Snatches
Even Minutes: Rest

Snathes: In your work Minutes perform 1 Heavy DxKB Snatch ever 10 seconds starting from the ground on each rep. This mean you must reset and start from the deck. Do not add a swing to you snatches to get the bell weight going. If you cant snatch them from the ground without a pre-swing they are to heavy for this work piece

3) 3 x 100 foot Seated Sled Pull

*Rest as needed between efforts

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)