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WEDNESDAY 170726

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 KB Good Mornings

Group…

Samson Lunges Down

Zombie Walks Back

5 Inch worm spidermans

15 Squats

Snatch Review

 

Strength and Skill:

Every 3 minutes, for 18 minutes (6 sets):
Hang Snatch + Snatch

Build from 65-70% to today’s heavy complex.

 

Fitness:

Three rounds for time of:
500 Meter Row
10 Burpees Over the Erg

 

Performance:

Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

Time cap of 10 minutes.

 

Mobility:

Couch Stretch

LAX to Plantar Fascia

Banded Shoulders

Roll Posterior

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