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THURSDAY 160211

Warm-up:

Row 500m

Crossover Symmetry

20 Banded Good Mornings

15 Matrix PVC turns

15 Hollow Rocks

Pigeon stretch each side

Inch worms Down

Backwards Bear Crawl Back

15 OH PVC Squats

10 Hang Power Snatches

 

Barbell:

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

 

WoD:
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

 

Mobility:

Mash Calves/achilles on KB handle

Rol Posterior

Stretch calves on rig post

 

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