Warm-up:
Individual…
Row or Bike
Crossover Symmetry
15 Good Mornings
Group….
200m Jog
10 Dislocates
10 Matrix Turns
Bear Crawl Down
Spiderman Crawl Back
10 Squats
10 Push Ups
Review the positions….
Strength and Skill:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
The load should built throughout the 18 minutes of this session, from approximately 65-85%.
Fitness:
Five rounds for time of:
20 Kettlebell Swings
15/10 Calories of Assault Bike
Performance:
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
Time cap of 12 minutes.
Mobility:
LAX to Plantar Fascia and Shoulders
Roll Posterior
Couch Stretch
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