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TUESDAY 100918

Warm-up:

Individual…

Row or Bike

Pigeon Stretch

10 Squats

Group…

10 broad jumps for max distance
10 tall box jumps
10 tuck jumps

Then:
Loop a PVC thru a band and tie the band to a post. With tension on the band, go thru:
10 snatch grip DL to below the knee
10 snatch grip DL to above the knee
10 snatch grip DL to mid-thigh
10 snatch pulls
You’ll feel your lats turning on.

Then with an empty barbell:
5 hang snatches from the pocket
5 hang snatches from above the knee
5 snatches from mid-shin
x2

Review the Strength work and get going….

 

Strength and Skill:

Every two minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

 

Fitness:

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Burpees

Performance:

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Thrusters (95/65 lbs)
12 Bar-Facing Burpees

 

Mobility:

LAX to Shoulders

Roll Posterior

Mash Quads

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