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SATURDAY 190126

Warm-up:

Individual….

400M Jog

12 Good Mornings

12 Dislocates

Group…

Coaches Choice

 

Fitness:

For Time (30 Minute Time Cap):
2 Rounds
90 Dumbbell hop overs
30 DB Hang Squat Cleans
30 Hanging Leg Raises
30 DB Snatch

100/80 Calorie Rowing

2 Rounds
90 Dumbbell hop overs
30 DB Hang Squat Cleans
30 Hanging Leg Raises
30 DB Snatch

100/80 Calorie Rowing

2 Rounds
90 Dumbbell hop overs
30 DB Hang Squat Cleans
30 Hanging Leg Raises
30 DB Snatch

 

Performance:

Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
90 Double Unders
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Power Snatch (95/65)

100/80 Calorie Bike

2 Rounds:
90 Double Unders
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Power Snatch (115/80)

100/80 Calorie Bike

2 Rounds:
90 Double Unders
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Power Snatch (135/95)

 

Mobility:

Mash Quads

Roll Posterior

Banded Lats/Shoulders

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