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FRIDAY 170811

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Accumulate 30 KB Swings

Group…

200m Jog

15 Good Mornings

15 Dislocates

Bear Crawl Down

Zombie Walks Back

10 Ring Rows

10 Push ups

Review Snatch

 

Strength and Skill:

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

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:

5 Renegade Rows
20 Walking Lunges with Dumbbells in Farmer’s Carry
(use same weights as you did for renegade rows)

 

Performance:

Using ~75% of what you worked up to in part A, complete rounds of 12, 9 and 6 reps for time of:
Snatch
Strict Handstand Push-Ups

Time cap of 10 minutes

 

Mobility:

LAX to Plantar Fascia and Glutes

Roll Posterior

Banded Shoulders/Lats

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