Thu Sep 18

Train/Move
12 Min AMRAP:
30 Single Crossovers
3/side Med Ball Rotation Toss to Wall
10/side Med Ball Downswing
10 Sit-ups with Med Ball Toss to Wall
30s Rest

Thursday Weightlifting
3-Position Snatch (Above Knee, Below Knee, Floor)
-building across 4 sets

Snatch:
3 x 1 @ 72%
3 x 1 @ 75%
3 x 1 @ 77%

Warm-up
6 Min AMRAP:
1 Min Cardio of choice
6 Spider Step + Rotation
6 Cobra
12 Banded Pull-aparts
3/side Banded Pallof Press + Rotation

Strength
4 Rounds:
10 Alternating Dumbbell Curls
10 Alternating Dumbbell Filly Press
10 Banded Flys
10 Banded Underhand Flys
10 Banded Lat Push-down

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Stimulus

Lots of odd movements today to add some rotational work for our core. Start with light weights and build as you adjust.