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THURSDAY 180111

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Scorpions

Group…

Bear Crawl Down

Zombie Walks Back

5 Burpees

Butt Kickers Down

Bunny Hops Back

10 Dislocates

10 OH Squats

Review the Snatch positions

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch

Build over the course of the six sets.

then…

Every 2 minutes, for 6 minutes (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)

 

Fitness:

Four sets for max reps/calories:
30 seconds of Rowing (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of V-Ups

 

Performance:

Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

 

Mobility:

Mash Quads

Roll Posterior

Cobra Pose

LAX to Plantar Fascia

 

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