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WEDNESDAY 170913

Warm-up:

Individual…

Row or Bike 2 minutes

15 Dislocates

Pigeon Stretch each side

Group….

Kneeling forearm stretch

Downward Dog Pose

Upward Dog Pose

Cat and Cow Stretches

10 Jumping Spidermans

10 Squats

Review the clean positions

 

Strength and Skill:

Six sets of:
Hang Clean + Clean

Rest 2 minutes

(athlete will execute one clean from the hang position, and then one from the floor)

Take 16 minutes to complete.

 

Fitness:

Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Snatches

 

Performance:

Three rounds for time of:
400 Meter Run
12 Alternating Dumbbell Squat Snatches (50/35 lbs)

12 minute time cap.

 

Mobility:

Banded Hamstrings

Mash Quads

Roll Posterior

 

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