Monday- February 18,2019- Week One- Day One

3 Sets:

30 sec KB Front Rack Wall Sit Hold

30 sec Nose to Wall Hand Stand Hold

50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)

Back Squat @ Tempo: 5×4 (4 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS: (1+1+1). Work up to a challenging set, but don’t surpass 7-8 sets. 

Snatch + Clean + Snatch (1+1+1) x 5 working sets. 

*yes, you read that right.. use the same bar and weights and try and make the fluidity of your snatches and cleans the same. 

3 sets: 

Pull Ups x 10

Push Ups x 15

Ab Mat Sit ups x 20

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