Thursday- October 26th

*Weekly Warm-Up: 10 min. Cap

A. (EVERYONE) Three sets of:

*DB/KB Z-Press x 8-10 reps

Rest 45 seconds

*Single-Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 45 seconds

*Double-Under Practice x 45-60 seconds

Rest 45 seconds

B. 3 Rounds For Time: 10 Push Presses (135/95 lbs) 20 Toes to Bar 40 Double-Unders

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME):

*SLOW 100m row

*Hip Opener Leg Swings x 10 each way

*10 PVC Pass-Throughs

Stretch/Roll out for 60 seconds each (ask your trainer if you don't know how to stretch these muscles, or don't know what they are!)

*Deltoids

*Hips

*Glutes

*(Optional) Additional Strength Cycle: (To be peformed before A. or after C.)

Take 15-20 minutes and build to today’s 1-RM Snatch

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