1. Heavy snatch FOR THE DAY
2. Heavy clean and jerk FOR THE DAY
3. Heavy Front Squat: Build to a heavy single in no more than 5 sets.
4. 3 Sets:
Front Rack Lunge with Front Foot on 3” riser x 10 each leg. All 10 reps on right leg before switching to left.
Strict Knees to chest into hanging L-sit x 10-15. Super slow and controlled. Hold each position for 2 seconds.
If you have a sled or prowler, do some heavy sprints! 3 sprints that take about 15 seconds. If you don’t have a sled or prowler, do 4 sets of 30 sec sprints on air assault bike or rower. Rest 90 seconds in between each sprint.