Warm-up:
Individual…
Bike or Row 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
15 Dislocates
15 Good Mornings
10 Trunk Twists
Ostrich Walks Down
Butt Kickers Back
High Knees Down
Bunny Hops Back
Review Snatch and Positions
Strength and Skill:
Every 90 seconds, for 12 minutes (8 sets) of:
2 Snatch Lift-Offs + Snatch
Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.
Fitness:
Four sets of:
Run 400 Meters
15 Kettlebell Swings
15 Wall Ball Shots
Rest 2 minutes
Performance:
Four sets for times of:
400 Meter Run
20 Kettlebell Swings (24/16 kg)
20 Wall Ball Shots (20/14 lbs)
Rest 2 minutes
Time cap of 20 minutes.
Note times for each set for a total working time. Trust your fitness and push the intensity.
Mobility:
Roll Posterior
Mash Quads
LAX to Plantar Fascia
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