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WEDNESDAY 171213

Warm-up:

Individual…

Ski rope 2 minutes

15 Banded Good Mornings

10 high Box step ups

Group…

15 Dislocates

15 Leg Swings

Pigeon Stretch both sides

10 Jumping Spiders

10 Squats

10 Hollow Rocks

Review the Snatch Positions

 

**On the third day of Christmas our coaches gave us a 1 rep max snatch and a benchmark workout!

 

Strength and Skill:

Take 18 minutes and build to today’s 1RM Snatch

 

Fitness:

Rounds of 15, 10 and 5 reps for time of:

Dumbbell Clean & Jerk
Anchored Sit-Ups

 

Performance:

“Grace”
For time:
30 Ground to Overhead (135/95 lbs)

OR

“Isabel”
For time:

30 Snatches (135/95 lbs)

Time cap of 10 minutes.

 

Mobility:

Roll Posterior

Banded Lats and Shoulders

LAX to Plantar Fascia and Traps

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