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THURSDAY 180503

Warm-up:

Individual…

Run, Row or Bike

Crossover Symmetry

10 Banded Good Mornings

Group…

Samson Lunges Down

Spiderman Crawl Back

Pigeon Stretch each side

45 Sec Handstand hold

10 Yoga Push ups

Review the Snatch and warm up

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

 

Fitness:

Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

 

Performance:

Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

 

Mobility:

Mash Quads

Roll Posterior

LAX to Shoulders

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