January 3rd

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Power Snatch

In a 15 minute window, establish a moderate/heavy for the day.

3 Power Snatch

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Make or Break (Repeat from Nov. 8th)

30-25-20-15-10

Cals on an Assault Bike

Single Arm Dumbbell Hang Cleans #50/35

*Switch arms every 5 reps

Make or Break Repeat.WEBSITE: https://www.fitwithmatt.com/INSTAGRAM: https://www.instagram.com/fit_with_matt/FACEBOOK: https://www.facebook.com/matt.b.dejesu...

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Cool Down

400m walk (Minimum) at an easy pace

Half Kneeling Hamstring Stretch 1min/side

Seated Pike Stretch 1-2mins

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Accessory

Week 3 of 4 Gymnastics Skills

4 Sets

6-8 Deficit HSPU (Negatives)

*3 second lower

*Rest 2:00 Between sets