Mon Feb 16 - Family Day Holiday Hours

Train/Move
2 Sets:
3 Min AMRAP, 1.5 Min Rest:
8 DB Snatch @ 50/35 + 4 BBJO @ 24/20

3 Min AMRAP, 1.5 Min Rest:
4/4 DB Hang C & J + 8 Lat. Burpee Over DB

3 Min AMRAP, 1.5 Min Rest:
6 Thrusters @ 95/65 + 6 BF Burpees

Warm-up
3 Min Bike
THEN, 2 Sets:
30s Pronated Hang on Rig
10 DB Pause Strict Press
30s Supinated Hang
10 Alternating Lunges

Strength
Strict Press: 5 x 3 @ 75-80%

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Stimulus
Strength: focus on shoulder and elbow position in order to stabilize shoulders. These are not a 3RM, reduce weight to keep positions

Train/Move: a total of 18 minutes of work (6 x 3 Min AMRAPs) with 1.5 mins of rest between each couplet. Keep the DB and barbell weights light enough to be unbroken sets, recover on the burpees

Monday Weightlifting
2 Slow Snatch + 2 Pressing Snatch Balance + 3 Sotts Press: 3 x 1 @ light loads

Snatch: build to a heavy single for the day, stop before missing reps

Snatch Pull + 2 Floating Snatch Pulls: 3 x 3 @ 110%

Clean Singles : 84-84-87-87-90-90-95-95%

Jerk Singles: 84-84-87-87-90-90-95-95%