Warm-up:
Individual…
Row 500m
Crossover Symmetry
15 Hollow Rocks
Group…
15 LegSwings
10 Scorpions
10 Good Mornings
10 Behind the Neck Presses with PVC
10 OH Squats with PVC
10 Snatch Balances with PVC
Review the Positions of the Snatch
Strength and Skill:
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch
Build over the course of the eight sets.
Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
15 Wall Ball Shots
10 Alternating Single-Arm Dumbbell Snatches
10 V-Ups
Performance:
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs)
5 Squat Snatches (135/95 lbs)
Time cap of 14 minutes.
Mobility:
Cobra Pose holds
Couch Stretch
Roll Posterior
Mash Quads
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