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MONDAY 180917

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Waiter Bows

Group…

12 Dislocates

12 Good Mornings

Bent Over PVC Thoracic Stretch

10 Trunk Twists

Spiderman Pose each side

10 PVC OH Squats

Review By the number positions of the Snatch

Setup and build to working weights in 5 minutes….

 

Strength and Skill:

Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep @ 75-90%

 

Fitness:

For time:
30/25 Calories of Assault Bike
40 V-Ups or AbMat Situps
50 Kettlebell Swings

 

Performance:

For time:
40 Calories of Rowing on Concept 2
30 Toes to Bar
20 Snatches (135/95 lbs)

Time cap of 10 minutes.

 

Mobility:

Couch Stretch

Roll Posterior

Mash Quads

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