Friday, May 1st

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Strength – Touch and Go Snatch work – 10/8/6/4/2 with increasing weight. DB/KB users, substitute dual C&J to work on breathing and core. If weight is too light, increase reps.

Conditioning – 3 RFT: 16 Single Arm DB Sumo Deadlift High Pull, 12 Single Arm DB Overhead Lunge (stationary), 200m run, 16 Alt. DB Snatch, 12 DB Russian Swings, 200m run. Rx is 50/35, scale accordingly. Barbell users complete same reps at 95/65, sub front rack lunges for the swings.

Core – 2 Rounds, 25 Flutter Kicks on a 4 count, 10 Crunches with 5 second pause in contraction (ensure shoulder blades clear floor), 30s side plank (forearms or full extension)