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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