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THURSDAY 170622

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

20 Banded Good Mornings

Group…

15 Dislocates

15 Leg Swings

15 Trunk Twists

15 PVC OH Squats

Bunny Hops Down

Butt Kickers Back

Snatch Review

 

Strength and Skill:

Five sets of:

Hang Snatch + Snatch
Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

Take 15 minute to complete.

 

Fitness:

Five sets of:
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

 

Performance:

Three rounds for time of:
400 Meter Run or Row (if raining hard) or 25/20 Cal Bike
15 Overhead Squats (135/95 lbs)

15 minute time cap.

 

Mobility:

Mash Quads

Couch Stretch

Cobra Pose hold

Roll Posterior

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