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FRIDAY 191227

Warm-up:

Individual…

Row 500m
Crossover Symmetry

Group…

Row 90 sec
15 Good Mornings
10 Push ups
Lunges Down
Broad Jumps Back

Row 60 sec
10 Ring Rows
10 Situps
5 Burpees
10 Dislocates

Review the Hang Power Snatch with PVC….

Strength and Skill:

Hang Power Snatch…
Build to a Heavy Set of 3

Take 15 minutes to build.

Fitness:

AMRAP 15
100 Air Squats
40/30 Calorie Bike
20 Alternating DB Snatches

Performance:

AMRAP 15
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

Mobility:

LAX to Shoulders/Feet
Roll Posterior
Mash Quads

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