Warm-up:
Individual…
Run, Row or Bike
Crossover Symmetry
10 GHD Situps
Group…
2o0m Jog
Skipping High Knees Down
Butt Kickers Back
Pigeon Strestch
10 Jumping Spiders
Cobra Pose
10 Squats
10 Dislocates
10 Good Mornings
Review the Snatch Positions….
Strength and Skill:
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps; step down each time)
Rest 2 minutes
Take 15 minutes to complete.
Fitness:
Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds
Performance:
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)
Time cap of 15 minutes.
Mobility:
LAX to Plantar Fascia
Pigeon Stretch
Roll Posterior
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