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MONDAY 190211

Announcements:

-LAST DAY to sign up for the Community Open and still get a shirt.

 

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

12 Dislocates

12 Good Mornings

12 Trunk Twists

10 Hollow Rocks

Upward Dog for 20 Sec

Downward Dog for 20 sec

Plank Hold for 20 Sec

10 Jumping Spidermans

Review the snatch positions….then build to a starting weight

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets) of:
Snatch x 1.1
(rest 5-7 seconds between singles)

Suggested loading per set (by %): 70, 75, 80, 85, 88, 90

 

Fitness:

Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Burpees
30 Kettlebell Swings

 

Performance:

Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
15 Bar-Facing Burpees
15 Power Snatches (135/95 lbs)

**If you want to ride the bike then you will do 1 mile.

 

Mobility:

LAX to Traps, Shoulders and Pecs

Roll Posterior

Mash Quads

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