Warm-up:
Individual…
Row 500m
Crossover Symmetry
Banded Lat Stretch
Group…
15 Dislocates
15 OH Squats with PVC
10 Ring Rows
High Knees Down
Butt Kickers Back
Snatch Review
Strength and Skill:
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
Take 15 minutest to complete and share a bar with a buddy.
Fitness:
With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
5 Burpees
10 Dumbbell Thrusters
100 Meter Run
Performance:
Four rounds for time of:
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
Time cap of 15 minutes.
Mobility:
Roll Posterior
LAX to Plantar Fascia
Calf Stretch on the Rig
Roll Quads/IT Bands
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