23/04/24 New Start

Monday Snatch 1x4 40,45,50 1x3 55,60,65 4x2 70 Clean 1x4 40,45,50 1x3 55,60,65 4x2 70 Grip complex Bear Complex= 1 Power clean 1 Front Squat 1 Thruster 1 Backsquat 1 Backsquat thruster *find heavy com

Warm-Up Flow Mobility Prep and Activation 20 Lateral Line Hops :30/:30   Active Pigeon Stretch :30/:30   Quadruped Adductor Rock Backs :30   Behind the Neck Elbow Punch Throughs General Movement Prep

Tuesday Warm-Up Flow 2 Sets: For Quality 200m Run 10 Air Squats 10 Alternating Cossack Squats :15 Dead Hang + :15 Active Hang 4-6 Strict Knee Raises 5 minutes   Toes to Bar Skill Work - Specific Barbe