Warm-up:
Individual…
Row or Bike
Crossover Symmetry
10 Hollow Rocks
Group…
200m Jog
15 Dislocates
15 Good Mornings
Spiderman Crawl Down
Butt Kickers Back
10 Supermans
10 PVC OH Squats
10 Scorpions
Review the Snatch
Strength and Skill:
Every 3 minutes, for 18 minutes (6 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Performance and Fitness:
For time:
1000 Meter Row
50 Kettlebell Swings
(Note time and weight of kettlebell used.)
Time cap of 10 minutes.
Mobility:
LAX to shoulders and traps
Roll Posterior
LAX to glutes
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