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THURSDAY 180531

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good mornings

Group…

200m Jog

10 Dislocates

12 Leg Swings

10 Good Mornings

10 Squats

10 Push ups

10 Scorpions

45 Handstand hold

Review the Snatch Positions…

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 5-10 seconds between singles)

Build over the course of the 10 sets.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
20 Dumbbell Push Presses
20 Alternating Single-Arm Dumbbell Snatches

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups

 

Mobility:

LAX to Plantar Fascia

Roll Posterior

Mash Quads

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