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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