Monday 10/26/15

Cycle 2 Day 21

1. Warm-up
 3 Rounds

20 Doubles or 40 Singles
10 GHD sit-ups
10 Empty bar OHS

Child's pose stretch, Oly squat stretch

2. OLY
Clean and jerk 10×1 @80-100+%
Move up based on feel. Percentages based on test week max.  If things feel great, go for a small PR, if not hit at least 4 lifts at or over 90%.

3. Met-Con
4 Rounds
20 KB swings 70/53lbs
10 CTB   Scaled: Pull-ups or ring rows

Exrta: 
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
1-1-1 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.