Week 1 – Day 3

Warmup:
Assault Bike Easy 6mins – For the final 10sec of every 90sec interval (4 total) SPRINT those 10sec – slow pace way back down on bike for remainder for 90sec interval
*turn on your power and brain with this – build up and try to get some max wattage by the last set
+
Mobility Focus
Banded Supine Hamstring Stretch x 90-120sec/side
https://youtu.be/zQ9-0HCqPe4

A1) Box Step Down

40X1 6/leg; rest 60sec x 3 sets
*Adjust box height such that the box is at knee height when standing on the floor
https://youtu.be/WnEIVvSEatY

A2) Split Stance Landmine RDL

2121; 6-8/leg; rest 60sec x 3 sets
https://youtu.be/koW8PzXivG0

B) Segmented Snatch Grip Deadlift – 3 Pauses

3131; 5,5,5; rest 2mins – keep loads moderate this week
*using lifting straps is encouraged
https://youtu.be/aexx1CRqrWw

C) Segment Snatch Pull

4,4,4; rest 2mins (reset at the bottom of each rep) – start light this week – focus on great mechanics
*NOTE – segment snatch pull is only 1 pause just below the knee
*using lifting straps is encouraged
https://youtu.be/8CSiQVRHfmM

D) For Time @ 75%

10-9-8-7-6-5-4-3-2-1
Kettlebell 2-arm Deadlift 70/53lbs
Barbell Z Press 75/55lbs

REST AS NEEDED

For Time @ 75%
18-15-12-9
Russian KBS 70/53lbs
Ring Push Up
https://youtu.be/D73Oy2m-Uoc
https://youtu.be/Lv8XrvOVUWM
https://youtu.be/ftHel6bBnFM
https://youtu.be/KkYOW3jDhoM