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FRIDAY 190315

Warm-up:

Individual…

Bike 3 minutes

Crossover Symmetry

Group….

200m Jog

12 Dislocates

12 Good Mornings

12 Trunk Twists

12 In place lunges

5 Burpees

5 Strict Pullups

5 Kipping Pullups

10 Push ups

Review the workout and scaling options

Then run through the movements at a casual pace to prep for the workout…..

 

Fitness:

For total time:
3 rounds of:
10 snatches (Or Alternating one arm heavy snatch)
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups (Or a ring row)
12 bar-facing burpees

Men snatch 65 lb. woman snatch 45 lb., may step over bar on the burpees
Time cap: 12 minutes

 

Performance:

For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb. Women Snatch 65 lb.
Time cap: 12 minutes

 

Mobility:

Roll Posterior

Mash lats

Mash Quads

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