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MONDAY 171023

Warm-up:

Individual…

row or bike 2 minutes

Crossover Symmetry

15 Waiters Bows

Group…

15 Dislocates

15 Leg Swings

10 Scoprions

Cobra Pose

10 Jumping Spiders

10 Squats

Snatch Review

 

Strength and Skill:

Take 15 minutes and build to today’s 1-RM Snatch

 

Fitness:

For time:

40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
10 Strict Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
10 Strict Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Strict Pull-Ups

 

Performance:

“DT”

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Time Cap of 15 minutes.

 

Mobility:

Roll Posterior

Mash Quads

Couch Stretch

Mash Forearms

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