W3
Friday- ME LB + Skill Oly + SL + Static Core
A1. Overhead Squat, 15RM **just do sets of 4-5 warming up and feel out your weight for 15. You’ll only want 1 attempt at 15, maybe 2 if you know you missed the mark.
255.
A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of OHS
Complete
B1. Sweeping Snatch Grip Deadlift, 5 x 3 reps, rest 30 sec *https://www.youtube.com/watch?v=cUgkLD0Ogyg
205, 205, 225, 225, 225
B2. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 4 x 1 complex, rest 2 min
190, 205x2, 205, 215, 220x2, 220x3
C. Double KB Overhead Walking Lunges, 5 x 12 steps, rest as needed b/w sets
Complete
D. Dragon Flags, 5 x 4-5 reps, rest as needed
Complete
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