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FRIDAY 171229

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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