Workout of the Day:
Warm Up:
5:00 Ride or Row
5:00 Lower Body Warm Up
A1. Glute Bridge to Extension 3×12
A2. Kneeling Front Rack Thrust 3×10 (@2xKB or DB)
B. Back Squat 3×10 (base off feel)
C. 3x10m WTD Lunge @22X1 (these should be hard)
D. Foam Roll and Static Stretch Lower Body 5:00
Competition:
(heavy does not mean 1 rep max)
A. Front Squat
Quickly work up to a heavy single
B. Snatch Grip Push Press
Quickly work up to a heavy single
C. Snatch Grip Push Jerk
Quickly work up to a heavy single
D. Snatch Balance
Quickly work up to a heavy single
E. Snatch
Quickly work up to a heavy single
F. Front Squat
Quickly work up to a heavy single
G. Gymnasty
50 strict TTB for time