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THURSDAY 180322

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

15 Dislocates

10 Good Mornings

Spiderman Crawl Down

High Knees Back

Butt kickers Down

Zombie Walks Back

10 Jumping Spidermans

Review the Power Snatch

 

Strength and Skill:

Every 2 minutes for 10 minutes, 3 Power Snatches and 3 High Box Jumps

Over the 5 sets build to a challenging 3 power snatches

 

Fitness and Performance:

For Time:

21-18-15-12-9-6-3
Calorie Row or Bike
Kettlebell Swings (53/35)

 

Mobility:

Roll Posterior

Banded Hamstrings

Mash Quads

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