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MONDAY 170821

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

15 Leg Swings

Group…

200m Jog

15 Dislocates

15 Good Mornings

10 Matrix Turns

Zombie Walks Down

Duck Walks Back

10 Squats

Review Hang Snatch

 

Strength and Skill:

Four sets of:

Hang Snatch x 2.2
(rest 10 seconds between doubles)

Rest 2 minutes

Complete in 15 minutes.

 

Fitness:

Complete as many rounds and reps as possible in 6 minutes of:

6 Dumbbell Thrusters
6 Box Step-Ups with Dumbbells in Farmer’s Carry

 

Performance:

Complete as many rounds and reps as possible in 6 minutes of:

6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)

 

Mobility:

LAX to Shoulders and Plantar Fascia

Roll Posterior

Mash Quads

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