Warm-up:
Individual…
Row or Bike 3 minutes
Crossover Symmetry
Group…
400m Jog
Pigeon Stretch each side
Downward Dog + Cobra Pose
12 Dislocates
12 Good Mornings
12 PVC OH Squats
Coach led PVC/Barbell warm-up….
Strength and Skill:
Hang Squat Snatch
Build to a Heavy Single (default to hang power if needed)
Take 15 minutes to complete.
Fitness:
AMRAP 9
10 DB Alternating Snatch
100m Run
Performance:
AMRAP 9
10 Hang Squat Snatches (75/55)
30 Double Unders
Body Building:
3 sets not for time…
10 GHD or 15 ambit Situps
8 DB Bicep Curls with a 2 sec descend- each arm
8 DB Bent over Rows with a 2 sec descend- each arm
Mobility:
Mash Quads
LAX to Plantar Fascia
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