Strength
Tempo Back Squat (5 x 3 @ same weight)
EACH REP is 3 seconds down, 2 seconds hold, explode up, 1 second/breath reset. Use ~50-60% of 1RM Back Squat (we will be increasing over next several weeks)
Conditioning
For Time (15 MIN CAP):
800m Row
10 DB Snatch (45+/35+)
10 Toes to Bar
400m Row
15 DB Snatch (45+/35+)
15 Toes to Bar
200m Row
20 DB Snatch (45+/35+)
20 Toes to Bar
May sub row for run. Partition DB Snatch between arms as desired, does not need to alternate each rep. Record DB weight to comments
Cash-Out / Cool Down
3 Rounds of:
Superman Hold x 15 seconds
Rest 15 seconds
Hollow Rocks x 15 seconds
Rest 15 seconds
then:
Couch Stretch x 1 min/side
Pigeon Pose x 1 min/side