Workouts of the week 12 hours, x 6
Week 1/3

Snatch pull 5*1 with negative descent

Resisted Nasal Breathing: 15 breaths.
+
- Foam Roll - Lats x 60s each (6-12 inches rolling proximal to distal)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

5min 3 reps
5min 2 reps
5min 1 rep

Weighted Pull-ups
• 6 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• Max reps at BW

Snatch 20EMOM

For time :

1000m Ski
2000m Bike
750m Ski
1500 Bike
500 Ski
1000 Bike

2 Rounds:

1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
10 Alternating Samson Lunges with Side Bend
10 Air Squats
1 min General Movement: jog, jumping jacks, jump rope, bike or row

Core strength
EMOM x 10
Even: 45 second plank
Odd: 10 TTB or 15 leg raises

WOD
14 Min AMRAP

20 Barbell Front Rack Lunges 95/65
16 Box Jumps 24/20