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MONDAY 181029

Warm-up:

Individual…

Skip rope 2 minutes

Crossover Symmetry

Group…

10 Dislocates

10 Good Mornings

10 Trunk Twists

10 Jumping Lunges

45 Sec Handstand hold

Empty Barbell snatch progressions:

5 movements of each position…

High Hang, top of knees, mid shin

Review the positions and strength layout

 

Strength and Skill:

Every 2:30, for 15 minutes (6 sets) of:

3-Position Snatch
(high hang, mid-thigh, from the floor)

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

 

Fitness:

For time:
40/30 Calories of Assault Bike (or Rowing)
40 Alternating Dumbbell Snatches

 

Performance:

For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (115/75 lbs)
20 Toes to Bar

Time cap of 10 minutes.

 

Mobility:

LAX to Shoulders and Pecs

Roll Posterior

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