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WEDNESDAY 170531

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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