Warm-up:
Individual…
Bike 2 minutes
Crossover Symmetry
15 Banded Good Mornings
Group…
15 Dislocates
15 Good Mornings
Bear Crawl Down
Zombie walks back
Twisting Lunges Down
Broad Jump + 3 squats Back
Review Hang Snatch
Strength and Skill:
Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep
Build as you go, but make sure the focus is on proper technique and mechanics as you build.
Fitness:
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Box Step-Overs
10-V-Ups
Performance:
Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar
Mobility:
Cobra Stretch
Couch Stretch
Roll Posterior
Leave a Reply