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MONDAY 180611

Warm-up:

Individual…

Run, Row or Bike

Crossover Symmetry

10 GHD Situps

Group…

2o0m Jog

Skipping High Knees Down

Butt Kickers Back

Pigeon Strestch

10 Jumping Spiders

Cobra Pose

10 Squats

10 Dislocates

10 Good Mornings

Review the Snatch Positions….

 

Strength and Skill:

Five sets of:

Hang Snatch + Snatch
Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)

Rest 2 minutes

Take 15 minutes to complete.

Fitness:

Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells

Rest 60 seconds

 

Performance:

Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

Time cap of 15 minutes.

 

Mobility:

LAX to Plantar Fascia

Pigeon Stretch

Roll Posterior

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