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MONDAY 190722

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group….

20om Jog
15 Dislocates
10 Leg Swings each way
10 PVC OH Lunges each side
10 PVC OH Squats
15 PVC Bent Over Snatch grip rows

Followed by…

Three Sets with empty Bar to start and increasing across sets:
Snatch Balance + 3 Overhead Squats

Review Snatch positions for he barbell skill work….

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
Snatch from Mid-Patella + Snatch
(pause 2 seconds at mid-patella, then snatch, drop, reset and snatch from the floor)

 

Fitness:

Ten rounds for time of:
12 Kettlebell Swings
9 Push-Ups
6 Toes to Bar or Hanging Leg Raises

 

Performance:

Ten rounds for time of:
12 Kettlebell Swings (24/16 kg)
9 Push-Ups
6 Toes to Bar

14 min cap


Mobility:

LAX to Shoulders and Pecs and Traps
Roll Posterior
Couch Stretch

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