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MONDAY 170828

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Waiters Bows

Group…

200m Jog

15 Dislocates

15 Good Mornings

Bear Crawl Down

Zombie Walk Back

10 Squats

Review the Clean and Jerk

 

Strength and Skill:

Take 20 minutes to find today’s 1-RM Clean & Jerk

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
8 Alternating Single-Arm Dumbbell Snatches

 

Performance:

Complete as many rounds and reps as possible in 8 minutes of:
4 Ground to Overhead (185/125 lbs)
8 Chest-to-Bar Pull-Ups

 

Mobility:

Banded Lat Stretch

Mash Lats

Roll Posterior

Mash Quads

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