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THURSDAY 171102

Warm-up:

Individual…

Skip Rope for 2 minutes

Crossover Symmetry

15 Banded Good Mornings

Group…

200M Run

15 Good Mornings

15 Dislocates

10 Matrix Turns

10 Jumping Spiders

10 PVC OH Squats

10 Scorpions

Review the Snatch with PVC

Build to a working weight

 

Strength and Skill:

Five sets of:

Snatch x 1.1.1
(rest 10 seconds between singles)

Rest 2 minutes between sets

Take 14 minutes to complete

 

Fitness:

In teams of two, partners alternate to complete 5 rounds each of:
15 Kettlebell Swings
10 Push-Ups

 

Performance:

In teams of two, partners alternate to complete 5 rounds each of:
20 Kettlebell Swings (32/24 kg)
10 Ring Dips

Time cap of 15 minutes.

 

Mobility:

Roll Posterior

Mash Triceps

Mash Quads

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