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MONDAY 180122

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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