Wednesday
Warmup:
Foam roll.
Arm circles, leg swings.
3 min partner medball toss.
200 m run.
PVC work. Burgener with PVC then MT bar.
EMOM 8 min: 2 hang power snatch + OHS
5 rounds:
5 push press (115#/75#)
10 pull-ups
15 sit-ups
Wednesday
Warmup:
Foam roll.
Arm circles, leg swings.
3 min partner medball toss.
200 m run.
PVC work. Burgener with PVC then MT bar.
EMOM 8 min: 2 hang power snatch + OHS
5 rounds:
5 push press (115#/75#)
10 pull-ups
15 sit-ups