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
Leave a Reply