9-WEEK MOBILITY CHALLENGE: Week 3

Complete daily (Nov 15-21):
- Spider man (hold each side for 1 min)
- Roll Lats (roll each side for 1 min)

Strength

Strict Handstand Push-ups / DB Strict Presses: 1 Max Unbroken Set

THEN:

EMOM x 10: 1 Snatch/Clean - build to heavy single

Work

“Ring Pop”

13 Minute AMRAP:
3 Strict Ring Dips / Push-ups
30 Double-Unders
3 Dumbbell Snatches
3 Strict Ring Dips
30 Double-Unders
6 Dumbbell Snatches
3 Strict Ring Dips
30 Double-Unders
9 Dumbbell Snatches
…
Continue adding 3 Dumbbell Snatches Per Round
Dumbbell @ 50/35

Home

15 Minute AMRAP:
2 Push-ups
2 DB Snatches
20 Jumping Jacks
4 Push-ups
4 DB Snatches
20 Mountain Climbers
6 Push-ups
6 DB Snatches
20 Line Hops
…

Continue adding 2 reps to Snatches and Push-ups, rotating between JJ, MC, LH