Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Shoulders

Group…

15 Dislocates

10 Scorpions

Downward Dog

Upward Dog

10 Push Ups

Spend 1 Minute in Spiderman Pose on each side

10 Squats

Review the snatch positions and setup for the EMOM

 

Strength and Skill:

Every minutes on the minute, for 10 minutes (10 sets) of:
Snatch x 1 rep

Building to a challenging weight.

 

Fitness:

Five rounds for time of:
Run 400 Meters
15 Goblet Squats

Performance:

“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Time cap of 20 minutes.

 

Mobility:

Mash Quads

Couch Stretch

Mash Calves and Achilles

LAX to Plantar Fascia and Shoulders

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WEDNESDAY 180919

September 18, 2018

TUESDAY 180918

September 17, 2018

MONDAY 180917

September 16, 2018