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THURSDAY 180726

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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