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TUESDAY 171017

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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