2 Hang Power Snatches + 1 OHS
Work up to a heavy but technically sound single on this complex.
3 Sets of:
30 Anchored Sit-Ups
Row 350m @ Moderate pace SR between 28-32
Row 150m @ Fast pace SR between 32-36
Aim to stay within the recommended stroke ratings for each segment and use the sit-ups at a slow and steady pace to try and get your heart rate down.
2-3 Sets of:
1:00e Single Arm Hold
Use a heavy weight (KB or Farmer’s handle) and perform an unbroken 1:00 single arm hold. Focus on maintaining perfect posture while you do this.
Virtual Class Zoom Room (Password: alchemy)
Alchemy Active Recovery @Home: 10am
An hour of movement including stretching, crawling, balancing, rolling, prodding, pushing, poking and joking. Come as you are, feel better when you leave.
Andrew pulling some heavy singles under the watchful eye of fellow CFSBKer Lee